hi guys Jason from mr. physio. today I will show breathing exercises
you need to loosen up your core muscles first
and other muscles in your chest and neck if necessary
if those muscles are tight, it'll be quite difficult for you to expand your belly and ribs
it is quite important for breathing so please watch the previous video
and follow ~ follow me
you need to know how much you can draw your belly in and out
that's my top
that's my bottom
we're going to practice with 50% of your breath
initially, your breathing starts with your belly coming forward
your diaphragm goes down when you breathe in
diaphragm goes up when you breathe out
this is belly breathing
but a lot of people can't do this properly
people with chest breathing do this
my recommendation is to exhale air completely
after that you just relax without breathing in again
after getting all the air out of the lungs, a certain amount of air automatically goes back into the lungs
that will push your belly forward even if you don't inhale again
so feel the tummy coming forward. and build up on that
What I mean is 'Breathe in' again. try to grow the feeling.
Exhale -> wait 3 seconds (belly forward) -> and then breath in
after exhaling all the air, wait 3 seconds until belly comes forward
and then you just breathe in to grow that feeling
This is the belly breathing
so you need to be able to breathe without using your chest
(Last video) your diaphragm is also made of muscles and tendons
it means that we can train the diaphragm.
all you need to do is to put resistance whendiaphragm goes down
When breathing in, diaphragm goes down (contraction)
with resistance on stomach, diaphragm has to come down against increased abdominal pressure
so I'm pushing this down against my stomach and breathing in
it's a lot harder for me to breathe
because my diaphragm has to work against increased abdominal pressure
that's how you practice your belly breathing and training your diaphragm
This belly breathing is followed by the second phase of the breathing: rib cage expansion
At some point, lower ribs start to expand out to the side
I put this paper roll against my bottom ribs
this paper roll starts to go up and out
Belly keeps expanding as well
when you practice, you can put towel roll along spine
it will help open up ribs and chest as well
you need back muscle contraction to open your ribs
your belly comes forward first and then your ribs start to expand
Both occur almost at the same time
you've got lungs and diaphragm going deeper on the back side
so you should feel the air filling in this part as well
you can feel tightness especially around the last two ribs
then, you need to loosen up that area and keep practising
the last phase is upper rib expansion
To facilitate this, you can lie with your shoulder blades in
this will push the chest forward a little bit so that it can expand better
Tilt your head backwards a little bit and lift your chin up to open up the airway
At the end of breathing, you need to be able to feel your chest expansion
It's going out to the side rather than elevating
If you breathe correctly, you end up having this thoracic extension
because back muscles pull ribs from the back
so your body leans backwards at the end of deep breathing
it is an exaggerated movement to show you the movement better
that's why I use all the techniques just shown.
They help expand ribs and create thoracic extension
Let's do some practice
put your forearms on the inside of your knees
as your ribs expand, you push your forearms into your knees
and try to open up the chest
As my ribs expand, I start to push my hands and shoulders backwards
I also bring my chest forward to engage these back muscles
also you need to push your head back
you can hold onto shins
You can train your diaphragm lying on your tummy
have your arms out to the side (don't bring them in)
and then you're going to raise yourself up, using your belly
it will be hard for you to breathe as your belly is blocked here
so belly can't expand as much as it should
but your diaphragm is going against strong resistance (make it stronger)
you don't need to push yourself up on your hands
all you need to do is breathing into your belly
you need to keep your shoulders down and then bring your shoulder blades in
you can push through your hands and forearms (little bit)
to sum up, breathing starts with diaphragm going down, which pushes belly forward
after that, ribs expand because back muscles start to contract
they will open up the rib cage by pulling ribs backwards
and the last phase of breathing is upper ribs expansion with back muscles opening up ribs from the back
This will eventually create a bit of thoracic extension
Therefore, we need to loosen up the involved muscles and try to facilitate those muscle function
I hope this video helps and I will see you next time