BREATH SUPPORT EXERCISES
EXERCISE 1: STANDING POSTURERaise the arms above the head. Return the arms to the sides while keeping the sternum and rib cage elevated and expanded. If the chest, at this point, cannot be raised somewhat higher with an upward thrust of the sternum, the basic chest posture is too high; if the chest sinks during either inspiration or expiration, the initial chest posture was not sufficiently high. I imagine the image of my shoulder blades lying flat against my back, almost as if they’re hugging my spine.
Breathe in and out, easily and silently, making certain that the sternum does not fall and that the rib cage does not collapse. The belly will move outward with inhalation and inward with exhalation. Breathe for several inhalation—exhalation cycles with the mouth closed, then several cycles with the mouth open, keeping in mind to make a silent inhalation. |
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EXERCISE 2: UNDERSTANDING THE DIAPHRAGM
Lay on a flat surface. Be sure that the head is not tilted backward with an elevated chin (head and shoulders should be in line). Usually, depending on how the head sits naturally on the shoulders, it will be necessary to place a book under the head to avoid any backward tilting.
Breathe quietly with an open mouth, with your hands placed on your belly. Notice that the upper abdomen area moves outward but the lower abdomen does not, unless purposely pushed outward. (For a moment, move out the lower abdominal wall; notice the inward collapse of the rib cage when one thrusts out the lower abdomen.) The chest neither rises nor falls during the breath cycle, because of the postural alignment of the body in this expulsion.
Breathe quietly with an open mouth, with your hands placed on your belly. Notice that the upper abdomen area moves outward but the lower abdomen does not, unless purposely pushed outward. (For a moment, move out the lower abdominal wall; notice the inward collapse of the rib cage when one thrusts out the lower abdomen.) The chest neither rises nor falls during the breath cycle, because of the postural alignment of the body in this expulsion.
EXERCISE 3: ELONGATING THE EXHALATION
Inhale with an open mouth while mentally counting from 1—5 at a moderate tempo, maintaining absolute silence. Keep precise rhythm by tapping a finger or pencil.
Exhale silently, maintaining as far as possible the same posture of sternum and rib cage, counting from 1—5. There should be rhythmic continuity between the three phases of the exercise (inhalation, suspension and exhalation). Immediately following completion of the three-part breath cycle of 1—5, move without pause to a cycle of 1—6, passing throughout three successive phases of the exercise; in this fashion, increase the numbers until 9, 10, or even 12 counts can be achieved.
Exhale silently, maintaining as far as possible the same posture of sternum and rib cage, counting from 1—5. There should be rhythmic continuity between the three phases of the exercise (inhalation, suspension and exhalation). Immediately following completion of the three-part breath cycle of 1—5, move without pause to a cycle of 1—6, passing throughout three successive phases of the exercise; in this fashion, increase the numbers until 9, 10, or even 12 counts can be achieved.
Inhale Exhale
1 2 3 4 5 ---------------> 1 2 3 4 5
1 2 3 4 5 6 -------------> 1 2 3 4 5 6
1 2 3 4 5 6 7 ----------> 1 2 3 4 5 6 7
1 2 3 4 5 6 7 8 -------> 1 2 3 4 5 6 7 8
1 2 3 4 5 6 7 8 9 ----> 1 2 3 4 5 6 7 8 9
1 2 3 4 5 6 7 8 9 10 -->1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 ---------------> 1 2 3 4 5
1 2 3 4 5 6 -------------> 1 2 3 4 5 6
1 2 3 4 5 6 7 ----------> 1 2 3 4 5 6 7
1 2 3 4 5 6 7 8 -------> 1 2 3 4 5 6 7 8
1 2 3 4 5 6 7 8 9 ----> 1 2 3 4 5 6 7 8 9
1 2 3 4 5 6 7 8 9 10 -->1 2 3 4 5 6 7 8 9 10
EXERCISE 4: POSTURE MAINTENANCE
Starting with great posture and taking a silent inhalation, exhale while hissing on the [s] sound. While exhaling, be conscious of the rib cage position. It should remain expanded and elevated…not collapsed. Sustain the [s] sound for as long as you can.
EXERCISE 5: COORDINATING IT ALL
Place one hand on the upper abdominal muscles, where your diaphragm is located. Pant audibly, though gently. You’ll notice a flexible, agile motion of the abdominal musculature.
EXERCISE 6: PULSING THE AIR WITH CONTROL
Keeping your hand on your abdomen and taking a silent inhalation, you’re going to exhale on the consonant [f] starting with 4 quick ones, and ending on a long, sustained one. Take quick, silent inhalations between each utterance.
[f], [f], [f], [f], [f————]
[f], [f], [f], [f], [f————]