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20. Balloon Breathing

In this technique, you will challenge yourself with regulating the pressure in your abdominal cavity and rib cage by using a balloon. Balloon breathing is like weight lifting for your diaphragm and abdominal muscles.

Equipment needed: 

  • 12 inch helium balloon
  • Chair with a book/block under your feet so that your knees are at or above your hips.
    • Optional to sit on a step or a low cushion

Instructions:

  1. Sit with your legs and feet positioned so that your knees are at or above your hips. 
  2. Round out your low back so that you roll back onto your sit bones. You will be slouching a little.  Do not arch your back or stick your chest out. 
  3. Place and hold the balloon in your mouth with your left hand.
  4. Inhale gently and slowly through your nose only.
  5. Blow into the balloon to expand it, sensing your abdominals and front lower ribs folding into your belly. Get every last bit of air out of your lungs. 
  6. Without pinching the balloon or using your tongue to prevent air from flowing out of the balloon, pause until you sense a mild amount of air hunger. This is the cue for you to take your next inhale. If you feel air hunger after you finish your exhale then there is no need to pause.
  7. Without pinching the balloon or using your tongue to prevent air from flowing out of the balloon, inhale as fully as you can without your neck engaging. Place your tongue on the roof of your mouth to help accomplish this. The air in the balloon should not escape while you are attempting to inhale. This helps you to appropriately regulate air pressure in your body.
  8. Complete 2-3 sets of 5 cycles (or balloons).

Perform 2-3x/day for the next 2-3 days and then as often as desired. *Unless otherwise directed

  • Optionally, use your testing technique to determine your optimal frequency and duration to perform.
  • Bonus tip: You can add balloon breathing to your work-out program to better integrate your core.

 

Goals: Be able to feel and accomplish the following with your neck relaxed:

  1. Front lower ribs descending into your stomach
  2. Abdominals engaging and drawing in during exhalation
  3. Have enough strength to inflate the balloon during exhalation
  4. Be able to regulate your air pressure so that no air escapes from the balloon during your pause and inhale
  5. No more than a mild amount of air hunger during the pause before you inhale
  6. Attempt to elongate the time it takes you to both exhale, the slower and longer the better

 

If you have any of the following issues with balloon breathing, it is recommended that you practice the below listed breathing techniques first:

  • If you do not have enough strength to inflate the balloon
  • Have difficulty sealing your lips around the balloon 
  • Have any leakage or discomfort in your pelvic floor
  • Have any abdominal discomfort or pain over a hernia 
  • Feel tense in your neck

Other Techniques to perform if balloon breathing is too challenging at this time:

 

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