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How to Practice Abdominal Breathing

February 17, 2024 by admin Category: How To

You are viewing the article How to Practice Abdominal Breathing  at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.

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This article was co-written by Patricia Ladis PT, CBBA. Patricia Ladis is a physical therapist and founder of WiseBody Physical Therapy in upstate New York City, NY. With over 22 years of experience, Patricia specializes in providing a collaborative and holistic approach to pain relief, including neuropathic and chronic pain, injury prevention and antenatal/postnatal health. She holds a bachelor’s degree in physical therapy from New York University. Patricia is a breathing behavior analyst, in addition to holding certifications in Kinetic Contrp Performance Matrix Evaluation and Integrated Systems Modeling. She is the co-founder of the First 1000 Days of Wellness educational platform for practitioners and the public to improve antenatal and postnatal health. Patricia has been featured in articles in Forbes, Vogue and Men’s Health and appeared on NBC and CBS.

There are 12 references cited in this article that you can view at the bottom of the page.

This article has been viewed 3,370 times.

Abdominal breathing is a great exercise to help strengthen the abdominal muscles, improve posture, and protect internal organs. You can do this exercise in any position, standing, sitting or kneeling. Basically, this is an exercise to pull in the belly when you exhale all the air. Make sure to hold that position for at least 5 seconds.

Table of Contents

  • Steps
    • Practice exercises
    • Choose a pose
  • Advice

Steps

Practice exercises

Image titled Do the Stomach Vacuum Exercise Step 1

Image titled Do the Stomach Vacuum Exercise Step 1

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Start in a standing position, feet shoulder width apart. You can do it in a different position, but standing up straight is the easiest way to start. Keep your back straight, with your shoulders back to prevent hunchback, but avoid uncomfortable constriction. [1] X Research Source

  • You can practice while lying on your back, stomach, sitting or kneeling.
Image titled Do the Stomach Vacuum Exercise Step 2

Image titled Do the Stomach Vacuum Exercise Step 2

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Slowly inhale through the nose. Take a deep breath to inflate your lungs. Inhale slowly for 3-4 seconds. [2] X Research Source

  • If you have a stuffy nose, inhale through your mouth.
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Image titled Do the Stomach Vacuum Exercise Step 3

Image titled Do the Stomach Vacuum Exercise Step 3

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Exhale through your mouth, expelling all the air from your chest. As you exhale slowly, pull in your abs and hold them there until you’re ready to inhale again. Then relax your muscles. Most importantly, you have to push the air out through your mouth instead of your nose, because that’s how you control your breathing. Exhale slowly until all the air is expelled from your body. [3] X Research Sources

  • You should try to exhale for 3-5 seconds, helping to monitor the breathing rhythm.
  • Exhaling through your mouth helps you get all the air out of your body.
  • You can also lift your pelvic floor muscles while contracting your abs.
Image titled Do the Stomach Vacuum Exercise Step 4

Image titled Do the Stomach Vacuum Exercise Step 4

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Pull your belly in as much as you can. As you exhale, pull your belly in as deeply as possible. To visualize what your belly should look like, imagine your navel is pulled into your spine. [4] X Research Sources

  • If you can’t squeeze that much, that’s okay too. This step takes a lot of practice over time.
Image titled Do the Stomach Vacuum Exercise Step 5

Image titled Do the Stomach Vacuum Exercise Step 5

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Hold this position for about 20 seconds and breathe normally. If you’re just starting out, you’ll probably only hold for 5-10 seconds. The important thing is to still breathe normally when drawing your stomach, don’t hold your breath. [5] X Research Sources

  • Regular practice will help you increase the time you hold your breath and pull your stomach in until you reach 60 seconds.
  • Some people choose to hold their breath during the contraction, while others breathe normally. Either way, don’t relax your abs.
Image titled Do the Stomach Vacuum Exercise Step 6

Image titled Do the Stomach Vacuum Exercise Step 6

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Relax your abs and breathe to repeat the cycle. Relax your muscles and take a deep breath. Bring your abs back to their normal position and take a deep breath in and start another round of belly breaths. [6] X Research Source

  • Make sure to breathe normally throughout this exercise.
  • Remember to do the exercise slowly and carefully, with good breath control.
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Image titled Do the Stomach Vacuum Exercise Step 7

Image titled Do the Stomach Vacuum Exercise Step 7

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Do the exercise 5 times before resting. Experienced people can do up to 10 reps before stopping, then starting again after a 5-minute break. Breathe deeply and forcefully, counting the number of seconds you can keep your belly in. [7] X Research Sources

  • You can split the exercise into breaks, do 2 sets, rest for 1-2 minutes, then do 3.

Choose a pose

Image titled Do the Stomach Vacuum Exercise Step 8

Image titled Do the Stomach Vacuum Exercise Step 8

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Practice while standing to ensure correct posture. Stand with your feet shoulder-width apart, making sure the soles of your feet are flat on the ground. Back straight as you inhale. [8] X Research Sources

  • You can practice while waiting in line or cooking.
Image titled Do the Stomach Vacuum Exercise Step 9

Image titled Do the Stomach Vacuum Exercise Step 9

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/8/84/Do-the-Stomach-Vacuum-Exercise-Step-9.jpg/v4-728px-Do-the-Stomach- Vacuum-Exercise-Step-9.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/8/84/Do-the-Stomach-Vacuum-Exercise-Step-9.jpg/ v4-728px-Do-the-Stomach-Vacuum-Exercise-Step-9.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}
Practice belly breathing while sitting if you like convenience. If you sit in the car or work, you can still practice this exercise to maintain health. Sit upright in a chair and place your hands on your thighs (if possible). Relax your shoulders, then lower your shoulders and push back slightly. Start inhaling slowly and exhaling all the air before drawing in and holding the pose. [9] X Research Source

  • When sitting, it is important to have correct posture when performing the exercise.
Image titled Do the Stomach Vacuum Exercise Step 10

Image titled Do the Stomach Vacuum Exercise Step 10

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/8/86/Do-the-Stomach-Vacuum-Exercise-Step-10.jpg/v4-728px-Do-the-Stomach- Vacuum-Exercise-Step-10.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/8/86/Do-the-Stomach-Vacuum-Exercise-Step-10.jpg/ v4-728px-Do-the-Stomach-Vacuum-Exercise-Step-10.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}
Practice belly breathing while lying down if you want to be easy to control. With your back on the floor, bend your knees and place the soles of your feet flat on the floor. Your arms can relax at your sides and begin to breathe deeply. [10] X Research Source

  • There’s no exact rule about where to put your feet – as long as your body is comfortably on the floor, you’re in the right position.
  • You can also slightly bend forward to make the exercise more effective.
  • Image titled Do the Stomach Vacuum Exercise Step 11

    Image titled Do the Stomach Vacuum Exercise Step 11

    {“smallUrl”:”https://www.wikihow.com/images_en/thumb/6/67/Do-the-Stomach-Vacuum-Exercise-Step-11.jpg/v4-728px-Do-the-Stomach- Vacuum-Exercise-Step-11.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/6/67/Do-the-Stomach-Vacuum-Exercise-Step-11.jpg/ v4-728px-Do-the-Stomach-Vacuum-Exercise-Step-11.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}
    Kneel on the floor for a stable posture. Place your palms on the floor, just below your shoulders. Knees are also placed on the floor, knees bent at a 90-degree angle on the floor. Bend your feet so that your toes are on the floor and your heels are off the ground. Inhale deeply and draw your stomach in this pose. [11] X Research Source

    • Keep your eyes on your hands while holding this pose.
    • Try not to arch your back.
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  • Advice

    • It will take a lot of practice to master this exercise, so don’t be discouraged if you can’t do it perfectly the first time.
    X

    This article was co-written by Patricia Ladis PT, CBBA. Patricia Ladis is a physical therapist and founder of WiseBody Physical Therapy in upstate New York City, NY. With over 22 years of experience, Patricia specializes in providing a collaborative and holistic approach to pain relief, including neuropathic and chronic pain, injury prevention and antenatal/postnatal health. She holds a bachelor’s degree in physical therapy from New York University. Patricia is a breathing behavior analyst, in addition to holding certifications in Kinetic Contrp Performance Matrix Evaluation and Integrated Systems Modeling. She is the co-founder of the First 1000 Days of Wellness educational platform for practitioners and the public to improve antenatal and postnatal health. Patricia has been featured in articles in Forbes, Vogue and Men’s Health and appeared on NBC and CBS.

    There are 12 references cited in this article that you can view at the bottom of the page.

    This article has been viewed 3,370 times.

    Abdominal breathing is a great exercise to help strengthen the abdominal muscles, improve posture, and protect internal organs. You can do this exercise in any position, standing, sitting or kneeling. Basically, this is an exercise to pull in the belly when you exhale all the air. Make sure to hold that position for at least 5 seconds.

    Thank you for reading this post How to Practice Abdominal Breathing at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.

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