Deep Breathing Exercises

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					Deep Breathing Exercises

    And the benefits of
     Deep Breathing
        Proper Deep Breathing
In order for the deep breathing exercise to be beneficial, we must
understand the proper technique for deep breathing. We must
understand how the diaphragm works in the body and the mechanics
of deep breathing. The following link does a very good job
summarizing the mechanics of deep breathing.

 The following link shows how to take deep breaths and allows
 you to follow along at your own pace.

                      Belly Breathing
1.   Lie down comfortably on your back with your feet flat and your
     knees pointed upward, and follow your breathing.
2.   While following your breathing, rub your hands together until they
     feel warm and place them on your belly, one on top of the other.
3.   Allow your belly to expand while you inhale and extract while you
     exhale, making sure you don’t force it.
4.   If your belly feels tight, rub your hands some more until they are
     warm and massage the area around your bellybutton.
5.   Continue to follow your breath and pay attention as to your belly
     expanding while you inhale and retracting while you exhale.
6.   If your belly still feels tight, press down gently while exhaling

     The belly breathing exercise is used to allow the diaphragm to move
     into our abdomen when we inhale and to squeeze our lungs when we
           Straw Breathing Exercise
1.    You will need a straw with a small diameter.
2.    Inhale normally through your nose making sure you don’t force the
3.    When your ready to exhale (do not hold your breath after inhaling), place
      one end of the straw between your lips, making sure that the straw is
      pointed straight ahead and that your face and lips are relaxed.
4.    Exhale gently, only through the straw, making sure that you do not force
      the exhalation. (You may want to pinch your nose closed)
5.    When your exhalation is almost complete, take the straw out of your
      mouth, close your mouth and allow the breath to be exhaled naturally
      through the nose.
6.    Allow the next inhalation to occur on its own and breathe normally with
      out the straw for two or three breaths.
7.    Then when you are ready inhale through your nose and repeat the

     This exercise conditions the diaphragm to relax and contract in a
     synchronized way and to move slowly and evenly through its whole
     range of motion.
             Coordination Exercise
1.    Lie down on your back feet flat on ground, and knees together.
2.    Inhale for six seconds, and hold it for a two second pause.
      (Inhale to your ability, there is no need to force inhalation.)
3.    Exhale for six seconds, and pause for three seconds. (Again,
      exhale to your own ability, do not force the exhalation.)
4.    Inhale again for six seconds, and now pause for four seconds.
5.    Exhale for six seconds, now pause for five seconds.
6.    Inhale for six seconds once again, pause for six seconds, and
      then exhale returning to a normal breath.
7.    Now rest and breathe normally.
8.    Repeat steps 2-7 four times.

     The purpose of this exercise is to slow down and smooth out your
     breathing. You should feel that both your breathing and rib area are
     more relaxed and a sense of calmness.
       Benefits of Deep Breathing
    There are many benefits of deep breathing and being aware of your
    breathing. These are just a few of benefits that I discovered in my
• Reduction of hot flashes in menopausal women
• Relaxation of facial muscles
• Reduction of pain and stress signals
• Improve effectiveness of aerobic exercises and
• Lower blood pressure
• Reduction of chances to have a second heart

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