Mid chest breathing exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Mid chest breathing )

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Name of exercise  AROM thoracic mid chest expansion
Other names of exercise Mid chest breathing
Description of exercise Mid chest breathing exercise, also known as diaphragmatic breathing, is a technique that focuses on expanding and contracting the mid-chest area while breathing. This type of breathing helps to strengthen the diaphragm, the main muscle responsible for breathing, and can improve overall lung function. To perform this exercise, one must sit or lie down in a comfortable position and place one hand on the mid-chest area and the other on the stomach. As you inhale, the hand on the mid-chest should rise, while the hand on the stomach remains still. Exhale slowly, allowing the hand on the mid-chest to fall. This exercise can help reduce stress, improve posture, and increase oxygen flow to the body.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit with proper posture.
  • Position hands on mid chest, just below nipples.
  • Maintain a light, yet firm pressure downward.
  • Slowly breath in through nose, pushing chest out against hands.
  • Exhale through pursed lips.
  • Repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=VCuvDd8CGqY

     

    Body Part Chest
    Type of Muscles Pectoral
    Category of Exercise Cardio Pulmo Strengthening, Geriatrics
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise __
    Type of Action Circumduction, Extension, Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved lung capacity
  • Reduced stress and anxiety
  • Increased oxygen supply to the body
  • Improved posture
  • Improved digestion
  • Strengthened respiratory muscles
  • Improved focus and concentration
  • Improved vocal control
  • Improved overall physical and mental well-being
  • Reduced risk of respiratory infections

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Mid chest breathing exercises should be avoided in certain situations to prevent potential harm or discomfort. These exercises should not be performed during or immediately after a meal, as it can cause bloating and discomfort. People with respiratory conditions such as asthma or chronic obstructive pulmonary disease (COPD) should also avoid mid chest breathing exercises as it can worsen their symptoms. Pregnant women should consult with their doctor before performing these exercises, as it can put pressure on the abdomen and potentially harm the baby. Additionally, individuals with heart conditions, high blood pressure, or any other medical conditions should consult with their doctor before attempting mid chest breathing exercises. It is important to always listen to your body and avoid any exercise that causes pain or discomfort.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Avoid eating a heavy meal before the exercise
  • Breathe slowly and steadily
  • Do not hold your breath
  • Keep your back straight
  • Do not force your breath
  • Take breaks if you feel lightheaded
  • Do not overexert yourself
  • Consult a doctor if you have any respiratory issues
  • Stop the exercise if you experience any pain
  • Listen to your body and do not push beyond your limits

    • Helpful in Diseases

  • Asthma
  • COPD
  • Anxiety
  • Stress
  • Panic attacks
  • Emphysema
  • Bronchitis
  • Hyperventilation
  • Pulmonary fibrosis
  • Chronic bronchitis

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    Frequently asked questions

     

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