Activity 2: Breathing and Engaging or Bracing the Core

Instruction:
Perform the breathing exercise applying all the concepts, ideologies and
procedures on how to brace your core. In a form of a documentation, submits
pictures with caption indicating the systematic application of the steps via e-mail
facebook/messenger.
Breathing with Diaphragm Exercises
CRITERIA 5 pts 3pts 1pt
Diaphragm
Properly executed Improper
breathing the Less execution execution
exercise diaphragm breathing of the
exercise in a lying breathing of
(lying down
exercise. breathing
down) position.
exercise

Properly executed
Improper
Diaphragm the
Less execution
diaphragm breathing of execution
breathing
exercise in sitting the breathing of
exercise
exercise breathing
(sitting position.
exercise
position)

Total

*Note: It can be presented through chat, picture then caption. Granting that it must
follow proper format
Name: Althea Nicole Cortes Course and Year: BSAMMA – 1st Year
Breathing is the process of taking air into and expelling it from the lungs. The
process of respiration during which air is inhaled into the lungs through the mouth
or nose due to muscle contraction and then exhaled due to muscle relaxation.
(medicinenet.com)
Diaphragm is the main muscle used for breathing. It’s the dome-shaped muscle
found below your lungs, separating your chest cavity from your abdominal cavity.

Steps in Performing proper Breathing and Engaging the Core

 2. Put one hand on your upper chest and
1. Lie on your back/supine the other below your rib cage so you can
position. feel the movement of your diaphragm.

3. Inhale slowly through your nose,

feeling your stomach expand to press
into your hand. 4. Keep the hand on your chest as
still as possible.
5. Engage your stomach muscles and 6. Again, keep the hand on your upper
draw them toward your spine as you chest as still as possible.
exhale using curling of the lips

7. Continue breathing like this for the

duration of your exercise session.