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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.
Steps
Practice exercises
- You can practice while lying on your back, stomach, sitting or kneeling.
- If you have a stuffy nose, inhale through your mouth.
- 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.
- If you can’t squeeze that much, that’s okay too. This step takes a lot of practice over time.
- 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.
- Make sure to breathe normally throughout this exercise.
- Remember to do the exercise slowly and carefully, with good breath control.
- You can split the exercise into breaks, do 2 sets, rest for 1-2 minutes, then do 3.
Choose a pose
- You can practice while waiting in line or cooking.
- When sitting, it is important to have correct posture when performing the exercise.
- 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.
- Keep your eyes on your hands while holding this pose.
- Try not to arch your back.
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.
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.
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