Breathing is one of the first bodily functions to be by influenced by stress. It also happens to be the function that has the greatest ability to cause stress.
The majority of people today do not make use of their diaphragm which is the most important muscle in breathing.
Better known as diaphragmatic breathing, the diaphragm should be inhaled into filling the belly and moving it away from the spine, as it pulls the lungs down and pushes the organs in the abdominal region outward.
If you are not breathing diaphragmatically, you will predominantly use the accessory breathing muscles to breathe, which will be evident by the lifting of the shoulders and or chest as you inhale.
They are only designed to function for shorter bursts of stressful periods. However we lead such stressful lives that these muscles are in constant use.
This is a faulty breathing pattern over utilizing the accessory respiratory muscles.
As strange as it may seem, this is referred to as a form of hyper ventilation, a breathing disorder classified by Osteopaths and should by no means be taken lightly as it has serious repercussions on the body and its function.
The accessory breathing muscles are associated in the body with a stress- or "fight or flight" response that causes the release of stress hormones. You can, for this very reason, cause and increase or reduce stress in the body by the way you breathe. Stress hormones impair digestion and direct the blood flow away from the organs and toward the muscles. It also increases your heart rate and blood pressure.
When the accessory respiratory/breathing muscles are over worked, they become tight, painful and might spasm up. Any skilled manual therapist can testify to the pain this causes to the clients they treat.
Poor breathing patterns will result in neck- and upper back pain and will also result in a forward head posture. Yes your breathing can and does affect your posture! It can also result in nasty headaches.
Proper breathing is referred to by Osteopaths as diaphragmatic breathing.
Diaphragmatic breathing stimulates the recovery side of the nervous system also referred to as the"rest and digest" system.
This system is vital for recovery and digestion, and your digestion is important for feeding the body and providing energy. It helps release the hormones that calm you down, help you sleep and improves concentration, memory and the immune function.
It directs the blood flow and nutrient supply back to the organs.
Try one of the following two exercises to improve your breathing:
Lying Diaphragmatic Breathing:
Lie on your back on the floor, with the knees bent and place your hand on your tummy. Close your eyes and allow your body to completely relax
As you inhale, try to breathe into the belly and you should feel the belly rise as it moves towards the ceiling, hold it for a couple of seconds. Then exhale for at least 5 seconds holding and you should feel the tummy dropping down toward the spine hold it there for 2 or 3 seconds and slowly and fully breath in again.
This exercise is one of the most effective exercises, especially when performed while lying long ways on a foam roller.
Perform 10-20 deep breaths.
Lying Diaphragmatic Breathing
- Lie on your back with the arms to the side, palms up and relax completely
- Ideal alignment should be maintained to ensure optimal breathing mechanics.
- When you inhale, think of drawing the air into your belly i.e. the belly should rise as you inhale for the 1st two thirds of the breath and the chest should only rise on the last third of a full inhalation and allow the ribs to expand to the sides and back.
- As you breath out the chest should lower and the belly will deflate as you draw the belly button toward the spine on exhalation, while allowing the ribs to move back to the original position.
4 Point Kneeling Breathing:
Kneel on all fours with the hands under the shoulders and the knees below the hips.
Now inhale as you allow the tummy to drop down toward the floor.
Exhale as you suck the tummy back into the spine.
Repeat 10-20 times at a slow breathing pace.
Four-Point Tummy Vacuum
- Go into kneeling position with the hips directly over the knees and hands under the shoulders
- Keep the spine in neutral alignment (with normal curve in the low back, keeping the back of the head long and chin tucked)
- Inhale; let your tummy drop toward the floor as you inhale
- Exhale and draw the belly button toward the spine, while maintaining your neutral spine
- Hold the position for the time indicated on your program
- When you need to breath, inhale and let the tummy drop down to the floor again.
You can read hundreds of stress management books in search for ways on how to relieve stress - but the most powerful of all the stress management techniques is right underneath your nose...
If you would like to find out more, contact Lifesmart at:
Lifesmart Ltd
Saint Bedes Hall
Little Albany St
(Off Albany St)
London NW1 4DY
0203 2145 038
www.lifesmart.co.uk
