Professional Documents
Culture Documents
Breathing Exercises
Breathing Exercises
Gynecological Cases.
By
Woman’s Health
Benha University
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Dr. Wafaa Kamal
Muscles of Respiration
a- Muscles of inspiration
1-The diaphragm is the most efficient muscle in the breathing process and
is considered the main inspiratory muscle. It moves downward to increase
the vertical diameter of the chest with inspiration.
If you have a lung condition, the diaphragm doesn’t work as well. So, the
body will use ―accessory‖ muscles of respiration which are not as
effective in moving air in and out. Training the diaphragm to do the
majority of the work again can help you feel much better.
N.B.
Types of breathing
a- Deep type
Diaphragmatic breathing
Costal breathing
b- Shallow type
Sternal breathing
Diaphragmatic breathing
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Dr. Wafaa Kamal
Position of the mother:
Grasp:
One hand of the therapist on the abdomen just above the level of waist
line on a horizontal position.
Command:
Take deep inspiration from your nose, make your abdomen like a balloon
and push my hand up, then expire the air from mouth with a sigh.
Uses:
N.B.
Ask the woman to breathe in slowly and deeply, keeping her shoulders
relaxed and upper chest quite.
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Dr. Wafaa Kamal
Costal breathing
Grasp:
Both hands of the therapist placed laterally on the chest wall with fingers
fanning to take the shape of the chest and both thumb directed toward
xiphoid process.
Command:
Take deep inspiration from the nose, open out your ribs and push my
hand laterally, then expire the air from mouth with a sigh.
Uses:
It used with bearing down during 2nd stage of labour, to help expulsion of
foetus.
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Dr. Wafaa Kamal
Sternal breathing
Grasp:
Command:
With open mouth breathe in and out quickly lifting the sternum up and
down for few seconds.
Uses:
If your upper chest is moving when you breathe then you’re not
using the lower part of your lungs, which means you’re not
breathing optimally and may experience constant shortness of
breath.
Costal breathing engages only the top part of lungs, and remember
that the lower half of lungs is the most oxygen-rich.
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Dr. Wafaa Kamal
In costal breathing the neck and shoulder muscles are overused,
leading to muscle tension and pain.
Costal breathing can also trigger stress signals (fight-or-flight
mode) in the body, which is why breathing with your chest is also
known as stress breathing!
So, habitual costal breathing may negatively affect health, immunity,
energy reserves, mental and emotional wellbeing and we need to be
diaphragmatic (abdominal) breather rather than costal (chest) breather.
Diaphragmatic breathing exercises should be practiced 5-10 minutes
about 3-4 times per day.
Diaphragmatic breathing has proven to:
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Dr. Wafaa Kamal
Breathing Techniques for Pain Management during Labor
During the third trimester of pregnancy (or even earlier), woman can start
learning breathing techniques to help pain relief throughout the various
stages of labor and delivery.
Helping you stay calm and strong even during the most painful moments
of labor. All yoga techniques use diaphragmatic breathing.
a- Box Breathing
Deep breathe through nose and engage lower belly, this will ensure get
some quality deep breaths in.
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Dr. Wafaa Kamal
b- Ocean’s Breath
Remember to breathe through your nose, engage your lower belly, and
tighten the back of your throat as you breathe to produce the ocean sound.
It involves alternating exhales and inhales between the right nostril and
the left nostril. Breathe out and in through one nostril, while the other
nostril is closed and vice versa, repeating the sequence.
D-Mindful Breathing
Step 1 – Take a deep breath and relax, with your eyes open or closed.
Step 2 – Close your eyes and drop all your concerns now, like setting
down a heavy bag.
Step 3 – Now focus on your natural flow of breath (not long, not short,
but natural). Bring your full awareness to the sensation of your breathing.
Step 4 – Start counting your breaths softly — count from one to ten, and
then start over.
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Dr. Wafaa Kamal
Step 6 – Now, bring your attention to the presence of the thoughts that
are moving through your mind. Take notice of them, then gently bring
your focus back to your breath. This is the most critical step of practicing
mindfulness meditation.
o Externally signal your partner and anyone else assisting with the labor
that a contraction is beginning. They can then offer assistance, such as a
back massage or verbal encouragement.
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Dr. Wafaa Kamal
3- Slow Paced Breathing Technique
o Start using this technique when the contractions get more intense during
active stages of labor. Use same steady rate throughout uterine
contraction but accelerated than in slow paced.
o In the end of first stage and beginning of the second stage , speed
the breath according to rate of contraction
o Take a "cleansing" breath at the beginning of a contraction
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Dr. Wafaa Kamal
o Inhale slowly through your nose and exhale through your
mouth. Accelerate and lighten your breathing as the contraction
increases in intensity.
o As your breathing rate increases toward the peak of your
contraction, breathe in and out lightly through your mouth. Keep
your breathing shallow and light at a rate of about one breath per
second.
o As the contraction decreases in intensity, gradually slow your
breathing rate, switching back to breathing in through your nose
and out through your mouth.
o When the contraction ends, take deep finishing breath—exhale
with a sigh.
References
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Dr. Wafaa Kamal