Belly expansion exercise, more commonly called diaphragmatic breathing exercise, is a technique used to create deep inhalation of the body. The Mayo Clinic suggests that breathing exercises such as diaphragmatic breathing may help individuals with asthma control their breathing in a way that reduces any asthmatic symptoms they are experiencing and decrease their reliance on asthma medication. There are several different techniques that can be used to perform belly expansion exercises; however, consult your doctor to determine if these exercises are safe for your use.
Supine Position
This technique requires you to lie flat on your back with a pillow underneath your head and knees. Place one hand flat on your upper chest and the other hand flat and just below the rib cage. This will allow you to feel your diaphragm while you inhale and exhale. Now, slowly inhale through your nose so that your stomach moves against your hand. Now, tighten your core muscles and exhale through your mouth with your lips pursed together. Continue drawing in your core until you have fully expired the air you inhaled.
Seated Position
This technique allows you to perform the belly expansion exercise while sitting comfortably in a chair. You should sit with your knees bent and your head and neck relaxed. Again, place one hand on your chest and the other below your rib cage. Remember to feel the movement of the exercise from the diaphragm. Now inhale, making sure to allow your diaphragm to expand outward. Once you have taken a deep breath, hold it for a moment, and exhale slowly with your lips pursed. Draw in your stomach as you exhale to help fully expire your breath.
Standing Position
This technique requires more concentration than the other two techniques because the standing position creates more total body tension that you must counter with correct breathing form. Stand in a relaxed position, with your arms to the side of your body and your neck, back and hips in alignment. Space your feet shoulder width apart. Now, take in a deep breath, breathing in through your nose slowly. Allow your belly to expand slowly and keep your chest still. Do not let your shoulders rise, as this is a sign of breathing in from the chest. Once you have taken a deep breath, hold it for a brief moment, and slowly exhale while pursing your lips together. Draw in your belly button toward your spine so that you get full expiration of the lungs.
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