RESPIRATION 93 



rapid breathing should be a common practice and one 

 should spend considerable time out of doors. If one has a 

 flat chest or round shoulders, he should strive by suitable 

 exercises to overcome these defects. Obstructions in the 

 nostrils or pharynx should be removed. 



Breathing Exercises. In overcoming the habit of shal- 

 low breathing and in strengthening the lungs generally, 

 the practicing of occasional deep breathing has been found 

 most valuable and is widely recommended. With the 

 hands on the hips, the shoulders .drawn back and down, 

 the chest pushed upward and forward, and the chin 

 slightly depressed, draw the air slowly through the nostrils 

 until the lungs are completely full. After holding this long 

 enough to count three slowly, expel it quickly from the 

 lungs. Avoid straining. To get the benefit of pure air, it 

 is generally better to practice deep breathing out of doors 

 or before an open window. 



By combining deep breathing with simple exercises of 

 the arms, shoulders, and trunk much may be done towards 

 straightening the spine, squaring the shoulders, and over- 

 coming flatness of the chest. Though such movements are 

 best carried on by the aid of a physical director, one can 

 do much to help himself. One may safely proceed on 

 the principle that slight deformities of the chest, spine, 

 and shoulders are corrected by gaining and keeping the 

 natural positions, and may employ any movements which 

 will loosen up the parts and bring them where they natu- 

 rally belong. 1 



1 The following exercise, from Dudley A. Sargent's Health, Strength, and 

 Power, will be found most beneficial : " Stand with the feet together, face down- 

 ward, arms extended downward, and backs of the hands touching. Raise the 

 hands, arms, and elbows, keeping the backs of the hands together until they pass 

 the chest and face. Then continue the movement upward, until the hands sepa- 

 rate above the head with the face turned upward, when they should be brought 



