PRI Breathing Techniques
How should we breathe? Like a baby.
- The abdomen expands first, then the chest. Don’t use the neck!
- Breathe in through the nose and out through the mouth, or in and out through the nose for quiet breathing 8 to 10 times per minute.
- When performing breathing exercises, exhale twice as long as inhaling to recruit abdominals.
Why?
- The bottoms of the lungs have a better blood supply, so there is good oxygen for the body.
- The diaphragm will get a lot of use, which prevents it from becoming tight and/or dormant.
- There will be less use of secondary respiratory muscles, and therefore less chance of neck pain, headache, shoulder pain, and back pain.
- Posture improves as a result of all of the above. You will feel better.
Stimulation Breathing
- Position: sitting with eyes closed and your tongue placed on the alveolar ridge (soft tissue between the teeth and the roof of the mouth).
- Keep your mouth closed, quickly inhale and exhale through your nose.
- Try to keep each phase short and equal. These quick short breaths will activate musculature at the base of the neck.
- Attempt to breathe 2 cycles per second for a total of 15 seconds for the first session, then increasing total time to eventually 1 minute.
Relaxing Breathing
- Position: sitting, on your back, standing, or walking.
- Place your tongue on the alveolar ridge. Maximally exhale making an “ah” sound. Close your mouth and silently inhale while counting to 4. Do not exhale…hold for 4 seconds.
- Now exhale through your mouth with an “ah” sound for 8 seconds.
- Repeat this cycle 3 more times.
The above information is referenced from a document written by the Postural Restoration Institute®. The full document can be accessed at: https://www-posturalrestoration-com-files.s3.amazonaws.com/fdb5-6117421-PRI%20Breathing%20Techniques.pdf?versionId=GUwDUKyRA5m3qIC0NGnWBntF4.0QGm.g