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Welcome to Part 3 — you’ve learned why chest vs belly matters and tested your breath hold.
Now — let’s practice!
These are simple Buteyko-style exercises to help you train your breathing muscles, calm your mind, and improve oxygen delivery. Do them daily — small steps lead to big results!
1. Abdominal Breathing
✅ Place both palms on your lower ribs.
✅ Breathe slowly, feel your ribs expand sideways.
Or:
✅ One hand on your belly — feel it rise as you inhale, fall as you exhale.
2. Triangle & Square
🔺 Triangle: Inhale 4 → hold 4 → exhale 4.
🔲 Square: Inhale 4 → hold 4 → exhale 4 → hold 4.
Repeat several times — daily is best.
3. Seven Steps
Inhale 4.
Exhale 4.
Next round: inhale 4, exhale 6… then 8, 10, up to 16 counts.
Go at your own pace — don’t force it.
4. Bonus Tip
When exercising (walking, jogging), keep your breath nasal and calm. If you feel breathless, slow your pace — don’t gasp for air!
Train your body to handle more with less stress.
Stick With It
Daily practice is your best friend — consistency matters more than perfection.
🎉 Want help feeling amazing?
Come see us at SpineWell Remedial & Sports Massage Therapy in Dunfermline!
You breathe, we help you move better. Perfect combo!
11 / 07 / 2025