Resisted exercise for strengthening the diaphragm.

Caution: Breathing exercises presented here are not for people with osteoporosis, osteopenia, or fragile bones. If you have a history of tumors, pneumothorax, or hemothorax, you will need to seek medical advice and/or supervision prior to performing any breathing exercises.

Purpose: To work the diaphragm by exercising it while simultaneously squeezing the abdominal organs upwards against it. This will greatly improve breathing efficiency when asleep.

Schedule: Perform Breathing Exercise Stages 12 - 14 together in one session.

Start: Begin by sitting down in a comfortable, upright position with your feet placed firmly on the ground.

Step 1: Bend forward and lower your head towards your knees.

Step 2: Perform the Core Pump from Breathing Exercise Stage 6, and gradually lower the torso towards the knees as far as comfort allows.

Step 3: Maintain this posture, and breathe in and out slowly and deeply for two minutes.

End: In the future, try to bend your torso further and maintain that posture longer as comfort allows.

Observe: Take a few deep breaths and notice the improvement. Move your head and neck around and feel the ease and comfort of the movement. Stand up and feel the same ease as you move your back around. This exercise is especially helpful for people who experience breathing difficulties while trying to sleep.

Progress: Continue on to Breathing Exercise Stage 13.