What the Mayo Clinic Taught Me About Diaphragmatic Breathing

Tuesday, July 16, 2019

It can help with managing symptoms!

·     Chronic pain

·     Migraines

·     Nausea/GI distress

·     Fatigue

“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!

 

 

 

 


Recent Posts

  • Yoga for Anxiety, Depression, & ADHD
    There is a pressing need for yoga classes to incorporate yogic practices adapted for individuals struggling with mood disorders. 322 million people worldwide live with depression and an estimated 264 …
    Read more »
  • The Yoga Sutras
     Though primarily an oral tradition, certain aspects of yogic practices have been committed to writing. The sage Patanjali codified the oral tradition of the system, of at least 5000 years …
    Read more »
  • 8 Things to Remember
    8 things to remember when going through tough times. 1. Everything can – and will – change.2. You’ve overcome challenges before.3. It’s a learning experience.4. Not getting what you want can …
    Read more »
  • Why Down Dog?
    Yes, Downward Dog is weight-bearing pose, but it prepares our hands and feet for standing and arm balancing poses.By stretching the cervical spine and neck, it allows the head and your …
    Read more »


All Posts »

Wheaton

120 E. Liberty Drive, Wheaton, IL
630-580-9222

Elmhurst

135 N. Addison Avenue, Elmhurst, IL
630-433-2413