Viva physiotherapy and exercise

24/12/2025

Merry Christmas to all my supporters, attendees and Facebook followers wishing you a happy healthy Christmas ❤️

18/10/2025

18/10/2025

Please share would love to see some more faces particularly Maldon sessions 🙂

18/10/2025

Next meeting is the 21st November would be great to see some faces 💕😊

05/10/2025

Want to know about pulmonary rehabilitation and how to access classes? Post a comment or reach out on DM 💕
health

13/09/2025

Nasal breathing refers to the act of inhaling and exhaling through the nose rather than the mouth. This practice is beneficial for several reasons:

1. **Filtration and Humidification**: The nasal passages filter out dust, allergens, and other particles. They also warm and humidify the air before it reaches the lungs, which can improve respiratory efficiency.

2. **Regulation of Breathing**: Breathing through the nose encourages slower, deeper breaths, which can enhance oxygen exchange and promote relaxation.

3. **Activation of the Diaphragm**: Nasal breathing often engages the diaphragm more effectively than mouth breathing, which can improve lung capacity and overall respiratory function.

4. **Nitric Oxide Production**: The sinuses produce nitric oxide, a molecule that helps dilate blood vessels and can improve oxygen delivery throughout the body.

5. **Impact on Sleep and Performance**: Many studies suggest that nasal breathing during sleep can reduce snoring and improve sleep quality. It’s also a common practice among athletes to enhance endurance and performance.

Overall, nasal breathing is generally encouraged for optimal health and well-being.

04/09/2025

Diaphragmatic breathing, also known as abdominal or belly breathing, focuses on engaging the diaphragm, which is a muscle located at the base of the lungs. This technique allows for deeper breaths and more efficient oxygen exchange. Here’s how to practice it:

# # # Steps for Diaphragmatic Breathing:

1. **Find a Comfortable Position**: You can sit or lie down. If you’re sitting, keep your back straight. If lying down, place a pillow under your head and knees.

2. **Place Your Hands**: Put one hand on your chest and the other on your abdomen. This will help you feel the movement of your diaphragm.

3. **Inhale Through Your Nose**: Take a deep breath in slowly through your nose. Focus on expanding your abdomen rather than your chest. Your hand on your abdomen should rise while the hand on your chest remains relatively still.

4. **Hold Your Breath**: You can hold your breath for a moment, but it’s not necessary if it feels uncomfortable.

5. **Exhale Slowly**: Breathe out gently through your mouth, allowing your abdomen to fall. Try to make your exhalation longer than your inhalation.

6. **Repeat**: Continue this pattern for several minutes, focusing on the rise and fall of your abdomen.

# # # Benefits of Diaphragmatic Breathing:

- **Reduces Stress**: Helps activate the body’s relaxation response.
- **Improves Oxygen Exchange**: Enhances lung capacity and efficiency.
- **Promotes Better Posture**: Encourages proper alignment as it engages core muscles.
- **Aids in Relaxation**: Can be particularly helpful before sleep or during stressful moments.

Incorporating diaphragmatic breathing into your daily routine can lead to improved emotional and physical well-being. Would you like tips on integrating this technique into your day?

01/09/2025

Pursed lip breathing is a technique often used to help improve breathing efficiency, especially for individuals with respiratory conditions like asthma or chronic obstructive pulmonary disease (COPD). It involves inhaling through the nose and then exhaling slowly through pursed lips, which can help keep the airways open longer and promote better oxygen exchange.

To practice pursed lip breathing:

1. **Inhale Slowly**: Breathe in through your nose for about two counts.
2. **Purse Your Lips**: Pucker your lips as if you’re going to whistle.
3. **Exhale Slowly**: Breathe out gently through your pursed lips for about four counts, focusing on making the exhalation longer than the inhalation.

This technique can help control shortness of breath and can be especially useful during physical activity or when feeling anxious. Would you like more information about its benefits or how to incorporate it into a daily routine?

31/08/2025

Singing can have several benefits for lung health, including:

1. **Improved Lung Capacity**: Regular singing can help increase lung capacity and enhance respiratory function by promoting deeper breathing.

2. **Strengthened Respiratory Muscles**: Engaging in singing exercises the diaphragm and intercostal muscles, which are essential for effective breathing.

3. **Enhanced Oxygenation**: Singing encourages deeper inhalation and exhalation, improving oxygen exchange and overall lung health.

4. **Better Posture**: Good singing technique often involves proper posture, which can facilitate better lung function and air flow.

5. **Stress Reduction**: Singing can reduce stress and promote relaxation, which may help alleviate respiratory issues related to stress.

6. **Increased Awareness of Breath Control**: Singers become more attuned to their breathing patterns, which can lead to improved breath control in everyday life.

7. **Social Interaction**: Group singing can enhance emotional well-being and provide social support, which indirectly benefits respiratory health.

8. **Clearing Airways**: Singing can help clear mucus from the respiratory tract, contributing to better lung health.

Incorporating regular singing into your routine can be a fun and effective way to support lung health!

Find a local group or hand out the ear plugs either way let the lungs sing!

30/08/2025

Rectangular breathing, also known as box breathing, is a simple yet effective technique that can help reduce stress and improve focus. Here’s how to practice it:

1. **Find a Comfortable Position**: Sit or lie down in a quiet place where you can relax.

2. **Inhale**: Breathe in slowly through your nose for a count of four. Fill your lungs completely.

3. **Hold**: Hold your breath for another count of four.

4. **Exhale**: Slowly exhale through your mouth for a count of four, emptying your lungs.

5. **Hold Again**: Hold your breath again for a count of four before starting the cycle over.

Repeat this process for several minutes, focusing on the rhythm of your breath. It can help calm your mind and body, making it a great tool for anxiety or stress relief.

30/08/2025

Performing regular chest clearance exercises is a vital component of managing respiratory health. These exercises help in loosening and expelling mucus from the lungs, thereby reducing the risk of infections and improving airflow. By consistently practicing techniques such as controlled coughing, postural drainage, and percussion, patients can experience a significant improvement in breathlessness and overall lung function. Additionally, these exercises can enhance oxygen uptake, leading to better energy levels and quality of life. Incorporating chest clearance techniques into a daily routine, under the guidance of a healthcare professional, can be a proactive approach to maintaining respiratory health and preventing complications. Want to know more?…