5 exercises for improved diaphragm control
What's the story
Improving diaphragm control can help you breathe more efficiently and improve your overall respiratory health.
The diaphragm, an important muscle in the respiratory system, plays a key role in breath control.
By practicing certain exercises, you can strengthen this muscle and improve your breathing patterns.
Here are five effective exercises for diaphragm control, with practical insights into each technique to help you breathe more efficiently.
Deep breathing
Diaphragmatic breathing exercise
Diaphragmatic breathing serves as a basic exercise for enhancing diaphragm control.
Start lying on your back with your knees bent and the feet flat on the floor.
One hand goes on your chest and the other on your abdomen.
Inhale deeply through your nose, letting your abdomen rise while keeping the chest still.
Exhale slowly through pursed lips, feeling the abdomen fall.
Regular practice of this exercise can improve lung capacity and induce relaxation.
Rib expansion
Rib stretch exercise
The rib stretch exercise targets rib cage expansion to make the diaphragm more flexible.
Stand upright with feet shoulder-width apart and hands on hips.
Inhale deeply while expanding the ribs outward without moving shoulders or chest too much.
Hold for a few seconds before exhaling slowly through pursed lips.
This exercise increases your lung volume by ensuring full use of the diaphragm while inhaling.
Controlled exhalation
Pursed lip breathing technique
Pursed lip breathing is another effective technique to control exhalation and strengthen the diaphragm over time.
Sit comfortably with back straight, inhale slowly through nostrils for two counts, exhale gently through pursed lips for four counts or longer if possible.
Don't strain yourself too much initially. Gradually increase duration as needed. Practice consistently every day.
Vocal vibration
Humming exercise for resonance
Humming is one of the best exercises to work your diaphragm, relax, and add resonance to your voice.
Just sit or stand comfortably, take a deep breath, and hum while exhaling, feeling the vibration on your chest.
Doing this strengthens your diaphragm and improves your vocal tone by promoting correct breath and resonance.
Do this regularly for best results.