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Breathing Exercises: Types, Techniques and Benefits

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Breathing Exercises: Exercises for the lungs also referred to as breathing exercises , are essential for improving lung function and promoting respiratory health. These exercises are intended to strengthen respiratory muscles, increase lung capacity, and enhance the body's ability to exchange oxygen and carbon dioxide. These breathing techniques are frequently used in medical settings: Diaphragmatic Breathing Pursed lip Breathing Segmental Breathing Diaphragmatic Breathing: The diaphragm , a dome-shaped muscle situated below the lungs, is used actively during diaphragmatic breathing, also referred to as deep belly breathing or abdominal breathing . By fully contracting the diaphragm, this technique focuses on expanding the lower part of the lungs, enabling deeper and more effective inhalation and exhalation. Technique: Look for a quiet location where you can sit or lie down. You can close your eyes to improve relaxation and focus. Put one hand on your upper chest and the other on
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Abdominal Crunches For Abdominal Muscles

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Abdominal crunches primarily work on abdominal muscles and it is widely used as general body workout and abdominal muscles strengthening.

How to Do Abdominal Crunches?

1. Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. Some people find that crossing the arms over the chest helps them avoid pulling on the neck.

2. If you are putting your hands behind your head, your fingers should gently cradle your head. The idea is to support your neck without taking away from the work of your abs.

3. Pull your belly button towards your spine in preparation for the movement. 

4. Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor.

5. Exhale as you come up and keep your neck straight, chin up. Imagine you're holding a tennis ball under your chin. That's about the angle you want to keep the chin the entire time.

6. Slowly lower back down.

7. Repetation acoording to workout and stregthning purpose.

8. for progression, bring your knees in at the same time you lift your upper body off the floor. it is also known as full body crunch.


Contraindication for Abdominal Crunches:

  • Spinal issues like herniation or PIVD
  • Spinal injury
  • Avoid Abdominal crunches in morning.


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