Optimal lying and seated positions for breathing exercises

When practising breathing, there are several ways to position your body. I will show you eight positions where it is easy to use the diaphragm and the lower chest. In these positions, you can easily feel where in the body the movement takes place. Some of the positions are also suitable for relaxation. Try to breathe through your nose in whichever position you use. You can learn more about breathing exercises and relaxation at helbredsprofilen.dk. Now, I will show you some positions and explain the benefits of each one: Lie on your side with a pillow under your head and neck. Your shoulder must be free. You can bend one leg so as to rest more comfortably. Place the palm of the hand of your free arm flat against the mattress. In this position, the diaphragm has plenty of space because the abdominal muscles are relaxed. In this position, you can feel the sides of your chest move down to the mattress and up to the ceiling. You become wider. The hand support makes it easy to relax the shoulders and neck. This position is good for breathing and relaxation. Turn over onto your back, with your hands under your head. Try without a cushion under your head, or use a flat cushion. If necessary, place a cushion under your knees. In this position, you can place a bag of rice on your stomach just above the triangle where the stomach becomes soft, below the ribs. This position leaves plenty of space for the lower chest to move. The chest is elevated. The rice bag makes it easier to feel the movement. This position effectively limits movement of the upper chest when the arms are under the head. If you have shoulder pain, just place a single hand below your head. This position is particularly good for breathing. You can lie on your stomach, with your face to one side and, if necessary, bend your arm and place the palm of your hand on the surface, by your face. In this position you can feel your stomach moving towards the mattress. Many people also notice that breathing causes movement of the thoracic spine. This position is good for breathing. Sit on a dining chair. Sit forwards on the chair with your feet flat on the floor. Relax your jaw and let it drop down. Close your lips gently. Make yourself tall, but like the puppet Pinocchio, you have to be straight whilst relaxing your shoulders and arms. Imagine your "Pinocchio string" is towards the back, at the top of your head. This will make your neck long, and straight, but relaxed. You can also be Pinocchio-straight when you stand up normally. This position is good for both breathing and relaxation. This is because it gives you plenty of room to breathe and provides ideal conditions to relax the jaw and tongue. Another way of sitting is with your arms folded loosely across your chest. When you breathe with your diaphragm muscles you can feel your stomach expand towards your forearm. You can feel your chest expand out to the sides. Remember to check that the movement takes place here. This position is good during the day, to practice breathing. Perhaps without others noticing that you are exercising. You can sit on a dining chair with your feet flat on the floor. Place your fingertips just below the edge of your rib either in the middle or at the sides. Feel the slight movement outwards as you draw air in. This is where the movement should start with a good breath. This position is good for breathing. Lean back with your arms gathered behind your neck stretch your body backwards. The position is good because it straightens you out, almost like lying down. This allows space for breathing with the diaphragm. The position of the arms holds the upper part of the chest so you breathe further down. This position is good for breathing. Lean back against the backrest of the chair. Feel how your back moves to meet the backrest when you breathe. It’s probably a small movement. This position is good if you feel discomfort when thinking about your breathing. You can use this position in many places throughout the day: In your armchair, in the car, on your office chair, or on the train. This position is good for both breathing and relaxation. When you do breathing or relaxation exercises you can vary by changing positions. As a rule, both are easiest in a lying position and become a little more difficult when sitting or standing.