Breathing with your stomach, or diaphragmic breathing, can help alleviate tightness in your chest, shoulders and neck due to chest breathing, according to Anthony Carey, owner and corrective exercise specialist of Function First Exercise Studio in San Diego. It can also strengthen your abdominal muscles to prevent back pain and improve your breathing when you do cardiovascular exercises, such as running and cycling.
Supine 90/90 Breathing
This exercise is the fundamental breathing technique to increase body and breathing awareness, according to Carey. Lie on your back with your legs bent close to your buttocks and your feet flat on the ground. Place your arms out to your sides with your palms facing up. Inhale through your nose, and push your stomach out like you are inflating a balloon with air. Hold your breath for three seconds, and exhale through your nose, pushing your stomach toward your lower spine. Inhale for five seconds, and exhale for five seconds. Perform 10 to 20 deep breaths.
Four-point Breathing
This exercise trains spinal stability while performing stomach breathing. Use the same breathing technique as the previous exercise by inhaling and exhaling through your nose. Kneel on all fours with your hands below your shoulders and your knees below your hip joints. Your spine should maintain its natural curves throughout the exercise. Inhale and expand your stomach toward the ground. Exhale and hollow out your stomach. Repeat this breathing pattern 10 to 20 times.
Anterior/Posterior Fascia Stretch
This exercise combines dynamic stretching with stomach breathing exercises to improve movement patterns and tissue mobility, according to physical therapist Chris Frederick, co-author of "Stretch to Win." Stand with your feet together, and spread your arms wide open with your palms facing up. Inhale through your nose at the same time, and bend your body back slightly. Tilt your head back slightly to look up. This should stretch your chest, anterior shoulders, abdominal muscles and parts of your anterior hip.
Exhale through your mouth, and bend your body forward. Reach for your toes or the ground. Slowly roll your body back up. Repeat the movement five to 10 times. Create your rhythm and maintain a regular breathing pattern. Do not rush through this exercise because you could pull a muscle, ligament or tendon. You should do this exercise as part of your warm-up before you exercise and a cool-down after exercise, Frederick suggests.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Stretch to Win"; Ann and Chris Frederick; 2006
