Learn how to breathe properly in daily life and when exercising. As we age, the muscles supporting breathing can weaken so it is important to practice proper breathing techniques regularly.

DIAGRAPHRAMIC OR “BELLY BREATHING”
Practicing diaphragmatic breathing or “belly breathing” activates and strengthens muscles needed for breathing – muscles around your ribs and your diaphragm, a dome-like muscle that separates your lungs from your abdominal cavity and is mainly responsible for breathing.

Lie on your back on a flat surface or in bed, with your knees bent and your head supported. You can use a pillow under your knees to support your legs. You can also do this exercise seated in a chair.
Place one hand on your chest and the other on your belly.
Inhale through your nose. Your belly should rise as you take in air.
Tighten your stomach muscles, so that your stomach moves in, causing your hand to lower as you exhale through pursed lips .The hand on your upper chest should remain as still as possible.

In this exercise, air is not going to your belly. As you inhale, your diaphragm contracts, creating space in your chest allowing your lungs to fill with air. Your belly rises because it is pushing down your abdominal area, causing it to rise or extend outward.

Practice belly breathing 5-10 minutes, 3 to 4 times a day. In addition to strengthening your breathing muscles, it will help you relax and de-stress.

BREATHING IN DAILY LIFE
During the day and night, you should breathe through your nose – inhaling and exhaling. Your nose is made for breathing – it acts as a filter and humidifies air before it gets to your lungs.

BREATHING DURING EXERCISE
Strength Training: Exhale as you exert a muscle; Inhale as you relax
Cardio: Breathe through your nose; As your heart rate increases, it’s ok to breathe through your mouth
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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.


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