Comparative Effects of Vocal and Breathing Exercises on Respiratory Function and Trunk Stability in Women

"Participants performed six weekly sessions of 30 minutes, guided by videos focusing on diaphragmatic breathing and contemporary singing techniques. Initial exercises (weeks 1-2) included sustained s sounds, lip trills, humming, melodic vowel sequences, and Ja exercises. Weeks 3-6 included advanced solo exercises such as short and long S, humming variations, mum vocalizations, rhythmic patterns (cha-cha-cha), melodic sequences (Niemak 1-3), and counting exercises. Exercises were performed standing, preferably in front of a mirror."

"Participants in the breathing exercises group were given access to a 30-minute instructional video, in which a licensed physiotherapist demonstrated how to perform the exercises. Participants were instructed to complete the exercises twice per week at a time convenient for them. They could reflect on the exercises and submit questions to the physiotherapist within a closed social media group. Two weeks after the start of the intervention, participants were advised to increase the intensity of the exercises: lengthening inhalation, exhalation, and breath-holding during square breathing, and increasing the number of exhalations during Kapalabhati breathing from 20 to 60 per series, while respecting individual comfort and tolerance."