Breathing Flashcards
1
Q
What are our goals in teaching breathing?
A
- To activate the deep abdominals (transversus abdominus and the pelvic floor)
- To breathe into the often under utilized areas of the lungs (to breathe in a 3-D breathing pattern)
- To encourage a relaxed breathing pattern, releasing tension versus creating tension
2
Q
Teaching Breathing: Step One
A
- Have client lay down supine, knees bent and feet flat
- Start by breathing in through the nose and exhaling out through pursed lips. (Pursed lips will create a subtle resistance at the lips, it’s slightly audible but not loud) 3x’s
3
Q
Teaching Breathing- Step Two
A
-Next we’re going to focus on breathing into the often under utilized areas of the lungs
-Start by making a “C” shape with your hands and place each hand on the sides of your ribs
-Inhale through the lower lobes of your lungs expanding into the sides and backs of your ribs, you should be able to feel this with your hands
3x’s
4
Q
Teaching Breathing- Step Three
A
- Explain the Pelvic Floor
-The Pelvic Floor is a hammock of muscles at the base of your pelvis
-Our goal is to try to activate your pelvic floor at around 20%, so you should feel a light lift in your pelvis when exhaling
-There will be no outside movement in your body, this is all internal
3x’s
5
Q
Teaching Breathing- Step Four
A
- The Transversus Abdominus is a big, broad muscle used to stabilize the lumbar spine or “nature’s girdle”
- To become more aware of your transversus abdominus start by taking your fingers and placing them on your ASIS bone, place your thumbs on the bottom of your ribs. Now inhale, now exhale through pursed lips and feel how your waist tightens and feels as though its shrink wrapping
- Let’s do two more breathes here
3x’s total
*It is worth noting that while we just practiced breath without spine movement, inhalation does promote extension of the spine and exhalation promotes flexion of the spine. We sometimes use these in the exercises.
