Deep Breathing Exercises
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Hi ladies, I’m here to talk to you about the power of deep breathing and how training your respiratory diaphragm affects your pelvic core neuromuscular system that your pcns is composed of four major parts. The top part being your respiratory diaphragm, the bottom part being your pelvic floor, the front being your abdominals and the back being your low back and hip muscles. Now, the respiratory diaphragm is hard to train, I can’t give you a wait until you to pick that up and lift with that with your respiratory diaphragm. So we have to train it by actually doing deep breathing. Deep breathing is great mentally recommended, do three to five times a day just to relax but it’s great to help learn. Teach your system how to control inner abdominal pressure. So deep breathing when you’re at home, find a quiet place, sit down in a chair, try and relax and you’re gonna go three to five deep breaths in through the nose with an exhale out through the mouth, so it’d be go big. And then a big exhale, what you’re doing you inhale as you want to blow up that chest like a beach ball, inflate that thing as much as you can see, you actually get the ribcage to expand the respiratory diaphragm to expand and then a big exhale on the way out. If you didn’t know your abdominals are actually connected to the inside of your ribcage. So you take that big deep breath, you get your abdominals to lengthen as well. And when you exhale, you get the abdominals to contract. If you’re someone who’s given birth, you may have had dialysis, which is the splitting of the abdominals. Heavy, deep breathing and exhaling helps actually bring that gap back together and bridge that diathesis. There’s a lot of great benefits that deep breathing, you can enhance that deep breathing by adding a little bit more to those abdominals by simply adding in some arm reaches. If I reach straight up, I get a nice little lengthening of the abdominals in the front and I can do my deep breathing with my hands over my head. If I lean over to the side, what it’ll do is I’ll get a lot of lengthen through my lateral core. your ribcage is actually very moldable that’s got it can expand it in tract, it can flex it can rotate, and there’s all this cartilage throughout those intercostals that can expand with that deep breathing. So really, we’re just creating tension and more yapping as we go through these reaches. The recommendations. You do this at home. Again, finding a nice place where you can sit down and relax. I would do three to 10 Deep breaths so you actually find that relaxed state of mind and get that chest open on up.
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