Issue link: https://www.massageandbodyworkdigital.com/i/77424
Action. Place your hands on your chest. This will help you kinesthetically feel how your chest moves with each inhalation. Bring your attention to your breathing, and as you inhale, allow your chest (rib cage) to expand. As you exhale, allow your chest to resume its shape. Slowly begin expanding only the part of your chest that feels accessible. Then, continue to expand your chest, allowing the sides to expand, then the lower parts, then the upper part until you feel the entire rib cage expanding with each inhalation. Each time your rib cage expands, feel how the rest of your body responds. With each exhalation, allow your body to relax and let go. The expansion and contraction of your chest should not feel effortful. If it does, make smaller, more comfortable movements. Rest for a moment. Action. Now place your hands on your abdomen. Bring your attention to your inhalation. As you inhale, allow your abdomen to expand. As you exhale, allow your abdomen to return to its flatter shape. As you did with your chest, start slowly and expand only the parts of your abdomen that feel accessible. Allow the upper abdomen, the middle, and the lower abdomen to expand with each inhalation as you continue. As the expansion gets easier, begin to feel how the entire abdomen can expand as you inhale. Rest again. Action. Now, place one hand on your chest and one on your abdomen. Each time you inhale, expand both simultaneously. Each time you exhale, allow each to resume its shape. If this is an unfamiliar way of breathing, go slowly and don't push yourself. Be sure to rest when you need to. Continue this diaphragmatic breathing pattern, sensing how your body can breathe effortlessly, yet efficiently. Discover how breathing in this manner does not require you to contract or tighten, but instead helps you to expand and relax. When you are finished, slowly stand up. Because of how gravity acts on your body when upright, you may find it a bit more challenging to sense how your abdomen and chest move when you're standing. Nonetheless, take a few minutes in a standing position to feel your breathing cycle. Practice mindful diaphragmatic breathing and utilize it to support you in every aspect of your work. By breathing fully and freely, you'll increase your body's ability to move effortlessly and decrease the chance of injury. Your body thrives on oxygen, so breathe and enjoy every breath you take! Give yourself some feedback. How did your body respond to expanding the chest and abdomen while inhaling? How can you incorporate diaphragmatic breathing into your body mechanics? and therapist since 1990. She coordinated IBM's body mechanics program and authored Body Mechanics for Manual Therapists: A Functional Approach to Self-Care (Lippincott Williams & Wilkins, 2010). She has a massage and Feldenkrais practice at the Pluspunkt Center for Therapy and Advanced Studies near Zurich, Switzerland. Contact her at barbfrye@hotmail.com. Barb Frye has been a massage educator earn CE hours at your convenience: abmp's online education center, www.abmp.com 105