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www.lancs.ac.uk/depts/ safety/section.13/app_7.htm
1. Seat back
2. Lumbar support
3. Height adjust
4. Tilt adjust
5. Feet flat on floor
Lie down on a firm bed or carpeted floor. Place one hand on the top of your chest over the sternum (breast
bone) and the other over the upper abdomen, just below the ribs. Lying down removes postural imperatives and
habits imposed by the force of gravity. It makes the process of learning this first step easier.
2.
Protrude your abdomen (stick your stomach out) without worrying about your breath. Then let the
abdomen relax (fall). Repeat as often as necessary to feel that you have easy control over this action. Some people
are shy about doing this as they think it makes them look fat. It may take a little practice to overcome this
inhibition.
3.
Abdominal Breathing. Repeat step 2 but this time breathe into the abdomen. Use your hands to monitor
the action. Be especially aware of the least motion of the upper chest. Ideally it should not move at all. People
with disordered breathing tend to use the upper chest automatically and may have some difficulty doing pure
abdominal breathing at first. Breathe out by simply letting the abdomen fall. This should not be a forced
exhalation. Placing a soft weight like a 1kg bag of rice on the upper abdomen gives good feedback for this exercise.
Relaxing your arms above the head places upper chest muscles at a disadvantage and makes abdominal breathing
easier. Repeat the abdominal breath as often as necessary to feel that you have easy control over the action.
4.
Yogic Breathing. Repeat step 3 but this time, when you have breathed fully into the abdomen continue by
taking a full breath into the upper chest. That is, first your abdomen will rise and then the upper chest will rise.
When you release the breath let the abdomen fall first and then the chest. Do not combine the actions. This teaches
independent control of the muscles involved in these two types of respiration. Repeat 10 times, pausing briefly
between breaths. Do not breathe rapidly otherwise you will hyperventilate and feel light headed. As you become
proficient at this you should extend the time taken for both the in- and out-breaths by lightly constricting the throat.
You can also extend the pause between the breaths. This prevents sensations of hyperventilation.
5.
Sternal Breath:
The Sternal Breath exercise is NOT a recommended way to breath but a means of reminding your muscles and
joints of the correct posture for sitting and standing. Once you have achieved this posture you can use Abdominal
Breathing for most activities.
1.
Sit or stand for this exercise. Being in front of a mirror is helpful but not necessary. It is useful to practice
this exercise both seated and standing as there are different postural demands/responses in play. Place your hands
over the upper chest and upper abdomen.
2.
Take a deep breath into the top of the chest. Expand as far as it will reasonably go and then hold the breath.
You may not be able to hold your breath for long. Many Upper Chest Breathers are also chronic hyperventilators
and this leads to a reduced capacity to hold the breath. Note where your eyes are looking. If they are looking at the
corner of the ceiling then you probably have a problem with forward head carriage. This is common in Upper Chest
Breathers. When the head is habitually carried in a forward position the neck is tilting forward. To compensate
(and bring our eyes level) we extend through the neck (especially at the base of the skull). When we lift the chest
with a sternal breath the head and neck move backward and we are left looking upward until we correct for the new
posture. Make sure your eyes and chin are level.
3.
With the breath held in, focus your attention on the top of the sternum and do not allow it to move. Without
breathing out, relax the neck by wobbling the head and let the shoulders drop. Keeping the sternum up, breath out
half way using an abdominal breath (ie draw the abdomen in). At first you will probably drop the top of the chest
and you may not even notice because it is a habit. Observe carefully.
4.
5.
Once you have positioned the sternum and relaxed in the position you can try a few slow breaths focusing
on the abdomen. That is, once the sternum is in the right place and the muscles are relaxed there is no need to
further inflate the chest.
REMEMBER that this is NOT a normal breathing pattern. It is a stretching and re-educating process. When you
have mastered the positioning of the sternum you can practice normal abdominal breathing without inflating the
upper chest.
The Sternal Breath exercise should be repeated at least twice a day and preferably whenever you find yourself
slumping.
Paul Doney 2005