 |
Program Goals
Periodization
Do's & Dont's
Breathing
Exercise Progression
Exercise Tips... and More
Phase 1
Phase 2
Phase 3
Phase 4
Beyond Phase 4:
Abdominals
Spinal Stabilization
Lower Extremities
Adjuvant Treatments
Above & Beyond
Equipment
Sample Pages
Contact
Order the Book |
Browse the Book: Excerpts from Breathing
Deep Breathing Technique
- Think of your abdomen as a balloon that expands as you inhale and deflates as you exhale.
- Place your hands on the lower abdomen to see the expansion and contraction as you inhale and exhale.
- Start by exhaling very slowly from the lowest part of the abdomen to empty the balloon. (As you exhale, the air will gradually move upward as you pull in the navel.) The air moves up into the waist as you continue to contract the abdominal muscles, and up into the ribcage as you feel the ribs pull inward. The air continues upward into the chest, the neck, and out the mouth with the lips slightly pursed, as if you were slowly blowing out a candle. Start with a slow count of 5.
- Then begin to inhale very slowly through the nose, into the neck, then the throat, into the chest, into the ribcage as you feel the ribs expand, into the waist, into the navel as the abdomen expands, and down into the lowest part of the abdomen. Rest.
- If you experience dizziness, relax and try again later.
- Avoid holding any tension anywhere in the body to obtain the maximum benefits. Shake out the shoulders to release tension.
- Practice mental imagery techniques to breathe away pain and discomfort, particularly during the post-surgery healing process. You will also be able to relax more during medical procedures and stressful situations. Just close your eyes, inhale deeply, sending the breath to the painful or stressed area, then slowly exhale the pain away into a tiny circle, making the circle get smaller and smaller every time you exhale. Relax. Repeat the full exercise until the circle becomes invisible and the pain decreases.
- Don't be discouraged. This technique feels unnatural at first. With practice it will become inherent, and it will become your safety net.
Next Page: Exercise Progression
Go to the top of this page.
Back to the previous page.
|
