HCM Fitness Programs

Deep Breathing Over Roller

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Deep Breathing Over Roller

Print Exercise*
LOAD SETS REPS TEMPO REST
n/a 1 1 20 Belly Breaths. 3 count inhale: 3 count exhale. Your Choice
LOAD n/a
SETS 1
REPS 1
TEMPO 20 Belly Breaths. 3 count inhale: 3 count exhale.
REST Your Choice

Objectives

  • Encourage optimal spinal alignment.
  • Encourages relaxation while decreasing sympathetic tone (Flight or Flight).
  • Prepares the core for exercise as this type of breathing stimulates the deep muscles of the core.
  • Can help release tight muscles associated with shallow breathing, such as the upper shoulder and neck musculature.
  • Can be used as a mindfulness mediation. Mindfulness has been shown to lower anxiety levels, which have been linked to heart disease.

Targeted Muscles

  • Deep Abdominal Musculature
  • Intercostal (Rib) Musculature
  • Diaphragm
  • Pelvic Floor

How to Perform

  1. Begin lying face up over a foam roller. Ensure the chin is gently tucked under.
  2. Bend your knees, placing your feet flat on the floor. Place one hand on your lower abdomen and one hand on your chest.
  3. For the first 2/3rd’s of the inhale, breathe into your lower hand so it rises towards the ceiling and out to the sides, expanding the abdomen.
  4. For the last 1/3rd of the inhale, breathe into the upper hand, expanding the chest and rib cage out three dimensionally.
  5. Without effort, simply exhale a long slow breath.
  6. Once you have mastered the breathing, try releasing your arms to the side with the palms up.
  7. Relax any tight muscles around your neck, shoulders and chest with each exhale.
  8. Want to make this a Mindfulness Based Mediation? If so, follow the instructions above. When the mind starts to wander, notice the thoughts and pull yourself back to your breath. Start with a 5 min practice and increase each week to 30 mins.

Common Challenges

  • For some it will take time to master belly breathing, especially from standing. The muscles around the abdomen and chest can be tight, leading most to take breaths from the shoulders and neck. Through repetition, the diaphragm’s function will provide greater flexibility, allowing for deeper and longer breaths.

Alternative Exercise Suggestions for Patients with an ICD

Keep arms below shoulder level. About 25 degrees from body. With palms facing down.

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