Author: Alyssa Boyer, DC, DNCert
Take a deep breath in, now take a deep breath out. Breathe in for 4 seconds and out for 4 seconds. Ah, now, doesn’t that feel nice? Feeling more relaxed yet?
Breathing. An interesting concept to address as this isn’t something we normally think about during our regular day-to-day life. It’s something we all do, even when we don’t think about it, on a 24/7 basis. Our autonomic nervous system functions subconsciously this way to keep us alive. So, I guess it’s fair to say that breathing is pretty important. Now, just because someone is breathing doesn’t mean it’s always happening properly. That’s where proper breathing mechanics comes in.
I know, I know, you’re like “Dr. Boyer, now you’re telling me I’m breathing incorrectly? The one thing that I’m constantly doing but don’t have to think about, and NOW you want me to think about it?” Bear with me. I’m not saying I always think about it either, but like anything, it takes time and practice to learn.
First of all, let me explain why it’s important and relevant to some of the musculoskeletal issues you may already be experiencing. On inhalation, the lungs expand, and the diaphragm contracts and pulls downward. At the same time, the muscles between the ribs (intercostal muscles) contract and pull upward. This increases the size of the thoracic cavity and decreases the pressure inside. On exhalation, the diaphragm relaxes which then decreases the volume in the thoracic cavity, while the pressure within increases. As a result, the lungs contract and the air is forced out. There is a lot happening within the muscular system to allow this function to happen. When proper breathing mechanics aren’t utilized properly, this is where dysfunction can occur. As a society, we are constantly on our cell phones and laptops. This can affect our posture which can also affect our breathing patterns.
There is a huge difference between chest breathing and diaphragmatic breathing. Chest breathing (which most of us do) happens when we don’t utilize our diaphragm and most of the expansion happens through the sternum, upper traps, and 1st ribs. This improper breathing pattern can lead to pain, trigger points, and hypertonicity in the musculature. It can also lead to abnormal postural patterns as well over time. Now, I want you to put one hand on your chest and one hand on your stomach. Without moving the hand on your chest, take a deep breath into your belly. This is called a diaphragmatic breath.
There are many benefits of diaphragmatic breathing that include: an increase in blood oxygenation, reduces blood pressure, improves muscle function while exercising, reduces heart rate, and gives feelings of relaxation. The diaphragm is such an important muscle vital to many actions and activities in our daily lives. This subtle change can have a lasting impact on your overall health and wellness!
