Cost-Diaphragmatic Breathing Technique

Rib and abdominal expansion exercise.

To master costo-diaphragmatic breathing, it is necessary to re-educate the body through proprioception exercises.

An effective technique consists of standing or sitting with a straight back and placing one hand on the chest and the other on the umbilical region.

When inhaling deeply through the nose, the objective is to direct the flow of air towards the lower hand, looking for it to move forward due to abdominal expansion, while the upper hand should remain stationary, watching that the chest and shoulders do not rise.

Simultaneously, a sensation of lateral widening should be sought. Imagine that the torso is a barrel that expands 360 degrees; not only does the "belly" come out, but the floating ribs open sideways.

This three-dimensional filling ensures that the diaphragm has fully descended, charging the air "batteries" to the maximum without generating tension in the throat or neck.

Controlling air output (dosing)

Inhalation is only half of the process; the mastery lies in the controlled exhalation or dosage. Once the lungs are full, the air should not escape all at once.

The exercise consists of holding the air briefly and then expelling it through a minimal opening of the lips, producing a soft, steady hissing sound (like a long "S" or the sound of a slow gas escape).

During this expulsion, the abdominal wall should perform an active inward and upward movement, as if we wanted to stick the navel to the spine gradually.

This muscular action is what pushes the viscera and the diaphragm upward, maintaining a constant air pressure that will serve as a "cushion" for the voice.

This control prevents the voice from trembling or decaying at the end of sentences, ensuring a stable and powerful volume without laryngeal effort.

Summary

Body re-education involves directing air into the umbilical region. The abdomen must expand three-dimensionally without raising the shoulders in order to load the lungs to the maximum.

The mastery lies in the dosage or controlled outflow of air. The flow must be expelled by means of a constant "S" while the abdominal wall pushes gradually.

This muscular control avoids voice tremors at the end of sentences. It ensures a stable and powerful volume without excessive strain on the laryngeal area.