What the Mayo Clinic Taught Me About Diaphragmatic Breathing
Tuesday, July 16, 2019
It can help with managing symptoms!
· Chronic pain
· Nausea/GI distress
“In some studies, it has as good an effect as medication and lower rate of symptom recurrence.”
This is a biofeedback session at the Pain Rehabilitation Center
at the Mayo Clinic in Rochester, MN. Electrodes are placed on the
patient's shoulders to measure tension prior to and then during
diaphragmatic breathing exercises.
This photo represents regular breathing. The bottom
2 graphs show tension in the right & left shoulders.
This photo shows the exact moment her diaphragmatic
breathing kicked in, which caused the tension
in her shoulders to go instantly from highly active to
a relaxed state.
"Diaphragmatic breathing has been proven to be the quickest way to reduce tension."
So how do we do it?
· Sit or lie down in a comfortable and aligned position
· Gently bring awareness to your breath
· As you breathe in, allow your abdomen to expand (minimal shoulder and chest movement)
· As you breathe out, allow abdomen to contract
· Pace your breathing – pick a count that feels comfortable and practice slowing your breath over time
Practice is key!
· It’s like brushing your teeth…
· Practice when you are calm
· Set a schedule to practice daily
· Find out what works for you
· Find a place that is relaxing and quiet
· Aim for 45 – 60 min. (because you need at least 30…)
You can take deep breathing with you because when you know how to relax, you can help reduce your symptoms anytime, anywhere!