Diaphragmatic breathing

In this lesson, we are learning full-range diaphragmatic breathing.

We really need this exercise to reduce swelling by altering intra-abdominal pressure (effective diaphragmatic movement during breathing acts as the primary pump that returns venous blood from the lower limbs to the heart).

For the lesson, we will need an elastic band, a yoga strap, a long scarf, or even a pair of leggings. Before doing the exercise with the band, we will massage the ribs to relieve some tension in that area and to establish a connection between the breathing muscles and the brain. Set your body position: feet hip-width apart, toes spread and pressed into the floor, knees turned outward, pelvic bone drawn in, lower back in a neutral position, shoulders rolled back and down. Wrap a band around your ribs as shown in the video, then take a slow, deep breath that expands the lower ribs, followed by a calm, slow, and complete exhale that draws the ribs back together. It is important not to lift your shoulders (we are breaking the habit of neck breathing) and not to distend your abdomen. And if it feels like you aren't making progress and will never learn, know that everyone I’ve worked with went through the exact same thing—and they all succeeded. I guarantee it; just keep practicing.