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Thursday, February 4, 2016

Best technique for Diaphragmatic Breathing

What is Diaphragmatic Breathing ?

Bismillahirahmanirahim , For today I want post some of the simple exercise that will give you a lot of benefit for your brain , lungs , heart and bodies . It Call diaphragmatic breathing.

What is Diaphragmatic breathing ?
For your understanding this Diaphragmatic breathing helps you to breathe more easily and uses less
energy. People with lung disease often have enlarged lungs because air gets trapped in the lungs. Diaphragmatic breathing helps get the stale, trapped air out of your lungs.

Anatomy of Diaphragm ?
The diaphragm is a large curved muscle separating your lungs from your abdomen. The studies shows   It does about 80% of the work of breathing. Normally, when your diaphragm lowers, your lungs expand and your abdomen pushes out. When your diaphragm rises, your abdomen moves in, and you lungs relax and empty

Why your breathing become poor ?
Lung disease often causes the diaphragm to flatten and become weak. This causes you to use accessory muscles to breathe. These muscles are found in the upper chest, neck and along the ribs. Using these muscles is less effective than using your diaphragm because it takes more
energy and this requires more oxygen.

What you need to do?
Diaphragmatic breathing will help strengthen your diaphragm and abdominal
muscles. Using this breathing technique along with pursed lip breathing will
help get more of the stale air out of your lungs.

How to do Diaphragmatic breathing ?
Step 1.
Try to get comfortable and relax your neck and shoulder muscles.  There is have variation of position as you can lie down. Sit or stand to practice this type of breathing.

Step 2

To facilitate the movement place one hand on your upper chest and place the other hand at the bottom of your ribs, just above your waistline. Its important to Use your hands to feel the movements as you breathe.

Step 3

Try to take a breath in through your nose and feel your hand on your stomach move outward. Do not let your shoulders move up.  The most important thing of this key ,You should not feel movement of your hand on your chest. Think of expanding your lungs down toward your toes.

Step 4

Let try to Breathe S-L-O-W-L-Y and gently through your mouth with pursed lips, as if you were going to whistle or blow out a candle during birthday . The hand on your stomach moves in as you breathe out. Another tips  You may need to pull in your stomach muscles at first to help move your diaphragm up. Exhale or breathe out at least twice as long as you inhale or breathe in.

Its simple to practise and I am sure it will give a lot of benefit if this exercise become one of the habit,  Try to make this Practice diaphragmatic breathing for at least 10 to 15 minutes each day. Rest as needed between breaths. We need to understand that  Learning diaphragmatic breathing takes patience and practice. As you become more comfortable breathing with this technique, you will notice that you will be using it all the time. It is the natural way to breathe.
Did you know I always mention to my patient that Whenever you get anxious, upset or short of breath, use this breathing technique. Also, use it with activities, such as walking, climbing stairs or carrying objects you can see a different wallahuaklam.

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