Diaphragmatic Breathing
Find a comfortable position either laying on your back with your knees bent or sitting upright on a supported chair.
Place one hand on your upper chest and the other on your belly, just below your rib cage.
Breathe in slowly through your nose, letting the air in deeply, towards your lower belly. The hand on your chest should remain still, while the one on your belly should rise.
Best time to practice breathing
Pelvic floor: when practising your pelvic floor exercises (activate your pelvic floor on the exhale and inhale to relax).
Toilet: when struggling to empty your bladder and bowel aim to practice breathing to allow your pelvic floor muscles to relax whilst on the toilet.
Exercise: when activating your core tummy muscles, aim to exhale on the effort of the exercise eg when standing up from a squat or when lifting a heavy object.
Anxiety: if you feel anxious or nervous about something or struggling to sleep, try inhaling for a count of 4 and exhaling for a count of 6.
