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• Lisa B. Minn

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Victorious Breath (Ujyaii Pranayama) Benefits: Heating and detoxifying. Increases alveolar ventilation and improves exhalation of stale air. Keeps the mind and body alert. Promotes calmness. Uses: During active (static or dynamic) yoga postures Technique: *Slightly close the back of the throat (glottis). Fill the lungs from bottom of ribcage to collar bones, massaging the torso with your breath. Listen to the sound of the inhalation. *Exhale as if you are fogging a mirror. After a few rounds, close the mouth. Listen to the sound of your breath, like a distant ocean surf (or Darth Vader, depending on your preference of imagery.) Maintain light tone in the lower abdominals. (TA) Position: Learn seated or standing. Progress to static, then dynamic postures.

Three Part Breath Benefits: Improves body/breath awareness. Increases alveolar ventilation. Improves inhalation and vital capacity of lungs. Balances the autonomic nervous system (decreases flight or fight condition, increases relaxation response). Helps to improve the rate, rhythm and equalization of the breath cycle. Uses: For Pranayama (yoga breath) practice

Therapeutic Breathing Techniques for rehabilitaion and yoga

Technique: *Exhale completely. *Inhale for 1-2 counts into lower belly and lumbar spine. Continue the inhalation for 1-2 seconds into the rib cage, feeling the ribs move laterally outward. Complete the inhalation into the upper lungs, under the collar bones. Feel a subtle lift of the breast bone but try not to use any neck or shoulder muscles. *Exhale in the reverse order: from the collar bones, then the ribcage, then the lower abs and spine. *Repeat for 3 - 5 breaths. As your lung capacity improves you will be able to lengthen and slow the breath, 9-12 seconds per inhalation and

exhalation. Position: Comfortable seated or standing posture

Lisa B. Minn, Physical Therapist www.lisabminn.com

Abdominal / Belly Breath: Benefits: Promotes deep relaxation. Facilitates sleep. Uses: Used for relaxation and stress management throughout the day. Also used for restorative yoga postures and during introductory yoga sessions. Technique: *Inhale through the nose and allow the belly to expand. *Exhale through the nose or mouth. The navel draws back toward the spine without effort. *Repeat for 3 breaths for functional relaxation or several minutes as needed for deep relaxation or sleep. Postion: Lying on your back or stomach, supported by blankets or bolsters (or any other restorative posture). Any time or position throughout the day. Practice at work, while driving or sitting in a waiting room.

Transversus Assisted ThoracoDiaphragmatic Breath (TATD): Benefits: Utilizes and strengthens diaphragm and transverse abdominus (TA) muscles. Promotes mind and body alertness. Provides lumbo-pelvic stabilization. Protects and prevents injury of lumbo-pelvic spine. Uses: While performing activities of daily living, therapeutic exercises and sport activities that involve lifting, pushing, pulling, bending, reaching, etc. Also used for practicing active yoga postures. Technique: *Place your hands on your lower ribcage when learning or reviewing this technique. Draw the navel into the spine lightly but firmly enough to feel slight, internal tension. *Inhale and feel the ribcage moving out laterally. Keep the neck and shoulder muscles relaxed. *Exhale, feel the ribcage get smaller as the ribs return to center. *Repeat for 5 breaths or as needed during activity. Position: Learn by practicing on your back with knees bent or seated upright. Progress to handsand-knees posture, then seated, then functional postures. Progress from static postures to dynamic actions.

Sandbag Breath Benefits: Relaxation. Decreases sympathetic tone (flight or fight condition). Decreases hyperventilation. Normalizes and deepens respiration. Teaches equalization of inhalation and exhalation and TATD breath. Uses: Used for relaxation and for practice of respiration techniqes. Technique: *Lie on your back and place a 10 pound sandbag on lower abdomen, below the navel. (You may press down with your hands or use a heavy book instead of using bag if unavailable or uncomfortable.) *Inhale, feel the slow rise of the bag. *Exhale, feel the steady descent of the bag.

*Breath slowly and steadily for 10 - 20 breaths. Remove the sandbag and take several more breaths before rolling to your side and sitting up slowly. Position: Lying on your back. Support the knees, head and spine as necessary.