Practicing proper breathing helps the diaphragm to be strong

The respiratory system plays an important role in human health and life. Each person can learn to breathe properly to help the diaphragm as well as the whole respiratory system to be healthy. There are many ways to breathe to help the respiratory system healthy, in the article below will introduce you to the basic breathing methods that are most effective.

1. How does practicing proper breathing help the diaphragm to be strong?

In the human body, the diaphragm is the main respiratory muscle that plays a role in maintaining regular, continuous respiratory activity. If the diaphragm is poorly functioning, it will cause poor ventilation in the lungs, leading to increased activity to compensate in the secondary respiratory muscles. Practicing diaphragm breathing will help enhance the effectiveness of respiratory movement, helping the respiratory system to work efficiently and save energy.

Patients with chronic obstructive pulmonary disease, due to gas retention in the lungs that causes the chest to inflate or other chronic lung diseases should also perform this exercise, in order to increase the activity of the diaphragm.

Diaphragm dysfunction

Diaphragm has the function of maintaining respiratory activity

2. Breathing exercises help the diaphragm to be healthy

2.1 Basic breathing exercises

Basic breathing exercises do not require combined hand and foot movement or tools:

Relaxing the respiratory muscles

  • Can be done in a position of lying on your back or sitting.
  • First, adjust the head and back straight, the legs touch the ground, note not to do it when leaning back against the chair. Place 2 hands on the top of the valve on both sides.
  • Rotate your arms and hold your arms from front to back, then rotate backwards.
  • Perform 10-20 exercises per workout, perform 2-3 exercises per day, each from 2 to 3 exercises.

Lip breathing

  • Can be done in a position of lying on your back or sitting.
  • Initially breathe in with a slow nose, then blow out with your mouth like whistling.
  • Perform 10-20 exercises per workout, perform 2-3 exercises per day, each from 2 to 3 exercises.

Chest breathing

  • Can be done in the position of lying on your back or sitting, leaving one hand on your chest.
  • Initially breathe in with a slow nose, bulge the chest up, then blow out with the mouth like whistling, the chest collapses.
  • Perform 10-20 exercises per workout, perform 2-3 exercises per day, each from 2 to 3 exercises.

Abdominal breathing

  • Can be done in the position of lying on your back or sitting, leaving one hand on your chest.
  • Initially breathe in with a slow nose, bulge the abdomen, then blow out with the mouth like whistling, the abdomen collapses.
  • Perform 10-20 exercises per workout, perform 2-3 exercises per day, each from 2 to 3 exercises.

2.2 Breathing exercises combined with movement

Some exercises:

Breathing combined hand movement

  • Can be done in the position of lying on your back or sitting, lying on your side with additional pillows placed under your abdomen. Thus, the right lung area will increase dilation better.
  • Initially, inhale with a slow nose, at the same time raise your hands. Then blow out with your mouth like whistling, while lowering your hands.
  • Perform 10-20 exercises per workout, perform 2-3 exercises per day, each from 2 to 3 exercises.

Breathing combined with foot movement

  • Perform in the position of lying on your back, loosening 2 hands and 2 legs.
  • Initially, inhale with a slow nose, while shrinking the left leg. Then exhale with your mouth while lowering your legs. Change the same implementation.
  • Perform 10-20 exercises per workout, perform 2-3 exercises per day, each from 2 to 3 exercises.

Breathing combined instruments

  • Perform in a position of lying on your back or sitting.
  • Initially, completely put the end of the tube in the mouth, sucking in a slightly long and slow vapor. Try to hold your breath for as long as possible, until normal exhalation.
  • Perform 5-6 such breaths each time, perform 2-3 exercises per day, each batch from 2 to 3 exercises.
  • Practice breathing in coordination with walking

Perform walking, combined with breathing 1 – 3 or 2 – 4. This means 1 step of inhalation of 3 exhalation steps, or 2 steps of inhalation of 4 exhalation steps.

  • Congestion communication techniques

Sneezing: is a protective reflex. Perform deep inhalation, then close the lid of the bar, open the bar and exhale quickly with your nose and mouth.

Cough: is the reflex that protects the airways below. Perform deep inhalation, then close the lid of the bar, open the bar and breathe rapid flow through the mouth.

Instructions for practicing abdominal muscle breathing correctly

Breathing exercises help the diaphragm to be strong

3. Note when practicing breathing to help the diaphragm to be healthy

In order for the exercise to be highly effective, it should be noted:

  • It is recommended to practice diaphragm breathing several times a day until it becomes a habit. Initially, it is possible to practice 5 – 10 minutes at a time, 3 – 4 times a day and gradually increase the training time.
  • After mastering the technique of diaphragm breathing in a position, it is recommended to practice changing the position, practicing when standing, when walking and also when working.

Customers can directly go to Share99 Health System nationwide for examination or contact the hotline here for assistance.

SEE MORE:

  • Diaphragm Spasms: Things to Know
  • What effect does the diaphragm have?
  • Instructions for breathing in chronic obstructive pulmonary disease

About: Minh Quynh

b1ffdb54307529964874ff53a5c5de33?s=90&d=identicon&r=gI am the author of Share99.net. I had been working in Vinmec International General Hospital for over 10 years. I dedicate my passion on every post in this site.

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