- It can improve the function of the diaphragm and abdomi-
nal muscles. In addition to breathing, these muscles play a
significant role in physical movement, improving posture
and supporting the spine and pelvis. - Because of its effect on the brain and nervous system, res-
piratory biofeedback can improve the function of other
muscles in the body as well, and help reduce pain.
Here are the steps for respiratory biofeedback:- It’s best performed in a lying position, although slightly
reclined while sitting is also effective. - Place the hands or arms on the middle of the abdomen,
and keep them relaxed. This provides a biofeedback effect
on the diaphragm and abdominal muscles during
movement. - Closing the eyes can increase healthy alpha brain waves.
- Listening to enjoyable music is also a great way to increase
alpha waves, especially if headphones are used which
keeps out distracting noise. - Breathe easy. Most people can comfortably, slowly inhale
for about five to seven seconds; then, exhale for the same
five to seven seconds. If five to seven seconds makes you
feel out of breath or dizzy, adjust the time — try three to
four seconds during inhalation, for example, and the same
for exhalation. - Continue respiratory biofeedback for about five minutes.
Caution: It’s very important to not fall asleep, or not even start
drifting into sleep. If this happens, discontinue the respiratory
biofeedback session. Sleep produces very different brain waves
(delta waves, as noted above) that should be avoided during254 • IN FITNESS AND IN HEALTH