A Stitch In Time Therapeutics

Affordable and Mobile Massage Therapy

Blog

The Breath of Life - Diaphragmatic Breathing!

Posted on November 13, 2017 at 1:10 AM


There’s been a lot said about diaphragmatic breathing. If you’re anything like me, I found most of it to be confusing! Breathing is not something most of us think about (unless you do something like yoga, take vocal lessons or massage therapy).

I didn’t really understand what it was until listening to a vocal coach by the name of Tim Carson. He made some interesting observations that for most of our lives, we’ve been told to “suck in our gut” which develops some rather terrible breathing habits. Let me ask you, have you ever watched a baby breathe in her sleep? A baby naturally breathes from the diaphragm. They breathe deeply, letting the air fill their belly (diaphragm) and they are totally relaxed!

From an early age, we're taught that breathing is part of our autonomic nervous system, like digesting food. But, unlike digestion, we actually have the ability to control our respiration! The way we breathe has the power to impact every aspect of our health and wellness, from how we think and feel to how we move.

Many of us recognize the link between breathing and physiology, particularly during times of stress, but most don't realize its reciprocal impact on our overall posture and mobility. Bad breathing creates tension and immobility. Immobility and tension prevent good breathing. What a vicious cycle!

If, like most people, your breathing is primarily chest oriented and shallow, your ribcage will get pulled into a lifted and flared state that compromises diaphragm function, requiring chest, neck, and upper back muscles to act as "accessory" breathing muscles. This causes chronic tension that locks you into a poor -- often painful -- posture with shoulders slumped forward, shoulder blades humped and your mid-back flattened.

What's more, when the diaphragm isn't being used properly for respiration, it becomes dysfunctional in its postural role, too, pulling into its attachments to your lumbar spine, causing disc compression. This chain reaction of tension from improper breathing doesn't just hurt and make it harder to move, it increases your risk of back, neck and shoulder injury.

You could spend multiple hours a day stretching and practicing "good" posture, but, because we take almost 1,000 breaths an hour, 24 hours per day, relief would only be temporary without correcting your breathing. So, to quote from a Forbes article, we need to “grab the controls and consciously change how we breathe.”

The research suggests that: when practiced consistently, diaphragmatic breathing not only results in lowered stress and anxiety but:

Results in lower blood pressure and heart rate - helping to prevent stroke and lower risk of cerebral aneurysm

Spark Brain Growth - Specifically, in areas associated with attention and processing of sensory input. The effect seems to be more noticeable in older people, which is especially good news because it’s the reverse of what typically happens as we age!

• Can alter the expression of genes involved in immune function, energy metabolism and insulin secretion

Naturally increase levels of melatonin – contributing to a better night’s sleep!

In order to practice, I’ve included this wonderful visual from the Cleveland Clinic Foundation:

Diaphragmatic breathing technique

1. Lie on your back on a flat surface or in bed, with your knees bent and your head supported. You can use a pillow under your knees to support your legs. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe. (My vocal coach has us use a phone or hardcover book placed on the tummy as a further visual aid, which will rise and fall as you breathe.)


2. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.


3. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips. The hand on your upper chest must remain as still as possible.


When you first learn the diaphragmatic breathing technique, it may be easier for you to follow the instructions lying down, as shown on the first page. As you gain more practice, you can try the diaphragmatic breathing technique while sitting in a chair, as shown below.

To perform this exercise while sitting in a chair:


1. Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.

2. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.

3. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.

4. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips. The hand on your upper chest must remain as still as possible.

Note: You may notice an increased effort will be needed to use the diaphragm correctly. At first, you'll probably get tired while doing this exercise. But keep at it, because with continued practice, diaphragmatic breathing will become easy and automatic.

How often should I practice this exercise?

At first, practice this exercise 5-10 minutes about 3-4 times per day. Gradually increase the amount of time you spend doing this exercise, and perhaps even increase the effort of the exercise by placing a book on your abdomen.

So the next time your massage therapist tells you to breathe as they work on a particularly painful trigger point, you now know how and why.

Breathe deeply... of life!



Sources:

Vocal Artistry: Breathing Vocal Training CD Tim Carson

Breathe better to move better: Train to breathe like a pro athlete

By Dana Santas, Special to CNN Updated 7:41 AM ET, Thu October 8, 2015

Diaphragmatic Breathing Reduces Exercise-Induced Oxidative Stress

Daniele Martarelli, * Mario Cocchioni, Stefania Scuri, and Pierluigi Pompei National Centre for Biotechnology Information (NCBI) Evid Based Complement Alternat Med. 2011; 2011: 932430. Published online 2011 Feb 10. doi: 10.1093/ecam/nep169

Breathing And Your Brain: Five Reasons To Grab The Controls

Pharma & Healthcare www.forbes.com

MAY 14, 2013 @ 12:19 AM 102,160 The Little Black Book of Billionaire Secrets

 



Categories: None

Post a Comment

Oops!

Oops, you forgot something.

Oops!

The words you entered did not match the given text. Please try again.

30924 Comments

Reply enumver
12:16 PM on December 5, 2021 
plaquenil and hair loss
Reply warKeyday
12:24 PM on December 5, 2021 
order hydroxychloroquine online
Reply supreme
12:30 PM on December 5, 2021 
I and my friends have been analyzing the great information from your web site and so suddenly got an awful suspicion I never thanked the site owner for those techniques. The women appeared to be for this reason warmed to learn them and already have undoubtedly been loving these things. Thanks for really being well accommodating as well as for making a decision on this form of brilliant things millions of individuals are really desirous to discover. My honest regret for not expressing gratitude to earlier.
supreme http://www.supremesoutlet.us.com
Reply curry 6
12:31 PM on December 5, 2021 
Thank you a lot for giving everyone an extraordinarily memorable possiblity to check tips from this site. It is often very beneficial and also jam-packed with a great time for me personally and my office co-workers to search your blog at a minimum 3 times in one week to learn the fresh issues you have got. And of course, I'm so actually astounded with all the excellent strategies served by you. Selected 3 areas in this post are undeniably the simplest I've ever had.
curry 6 http://www.curry6.net
Reply enumver
12:56 PM on December 5, 2021 
plaquenil uses
Reply buy cialis generic online
1:04 PM on December 5, 2021 
Levitra Cialis Viagra
Reply enumver
1:22 PM on December 5, 2021 
hydroxychloroquine online purchase
Reply enumver
1:31 PM on December 5, 2021 
buy hydroxychloroquine sulfate online
Reply enumver
1:40 PM on December 5, 2021 
plaquenil drug class
Reply 900mg gabapentin
1:44 PM on December 5, 2021 
cialis expectations
Reply yeezy
1:57 PM on December 5, 2021 
My spouse and i got now satisfied Jordan managed to finish up his analysis through the entire ideas he made when using the blog. It's not at all simplistic to simply find yourself giving for free steps which people may have been trying to sell. We understand we have got the blog owner to be grateful to for this. The entire explanations you've made, the simple web site menu, the relationships you help engender - it's got many astonishing, and it's really assisting our son in addition to our family know that the matter is cool, which is unbelievably fundamental. Thanks for all!
yeezy http://www.yeezy-shoes.us.org
Reply a bathing ape
2:51 PM on December 5, 2021 
I simply desired to thank you so much yet again. I am not sure what I would have tried without the actual ways discussed by you directly on such a question. It previously was a alarming matter in my opinion, nevertheless spending time with a new expert avenue you solved the issue took me to jump with contentment. Now i am happy for your advice and thus believe you know what a great job you're getting into training other individuals through your web blog. I am sure you have never encountered any of us.
a bathing ape http://www.bape-clothing.us
Reply kevin durant shoes
3:03 PM on December 5, 2021 
I enjoy you because of all of your work on this site. My mum enjoys going through investigation and it's really easy to understand why. We learn all concerning the compelling means you give both interesting and useful guidance on this blog and therefore attract participation from people on the point and our favorite child is becoming educated a great deal. Have fun with the remaining portion of the year. You are doing a superb job.
kevin durant shoes http://www.kd-shoes.us
Reply paul george shoes
3:39 PM on December 5, 2021 
I am only commenting to make you be aware of of the extraordinary experience my wife's daughter found viewing yuor web blog. She picked up some details, most notably what it is like to have a very effective coaching mindset to let the rest clearly master a variety of impossible matters. You truly did more than her desires. Thanks for providing these essential, healthy, educational and as well as cool guidance on this topic to Gloria.
paul george shoes http://www.paulgeorgeshoes.us.com
Reply enumver
4:13 PM on December 5, 2021 
buy hydroxychloroquine sulfate online
Reply best time of day to take plaquenil
4:15 PM on December 5, 2021 
Abuse Propecia And Rogaine
Reply Broaxia
4:18 PM on December 5, 2021 
cialis cost
Reply buy cialis 20mg
4:39 PM on December 5, 2021 
Viagra Requiere Receta
Reply side effects of gabapentin
4:43 PM on December 5, 2021 
Achat Tadalis Sx Homme
Reply jordans
4:47 PM on December 5, 2021 
I'm just writing to let you be aware of of the awesome discovery my girl enjoyed going through your web site. She realized many issues, not to mention how it is like to have an ideal coaching mood to have many people without difficulty understand a variety of advanced subject matter. You really surpassed our own expected results. I appreciate you for giving those insightful, healthy, revealing and also unique tips about this topic to Gloria.
jordans http://www.jordanssneakers.us.com