The Number One Form of Self Care

We can change our posture and health simply by changing the way we breath.

How to identify if you are using the right muscles when you breath:

-Locate the diaphragm by placing your hands lightly around the lower rib cage.
-Now take a big inhale

If you notice that you initiate your breath from your shoulders and they move up, more than your ribs expand out or you find that it is difficult to take a deep breath without initiating from your shoulders, then you are likely using secondary breathing muscles and your diaphragm could use some training and reeducation.

Other common symptoms of poor breathing pattern include but are not limited to head aches, tight neck and chest muscles, anxiety, depression, fatigue, sleep disorders and digestive problems.

Breathing is the foundation of all movement and functions of the body. When we are not breathing well, we are not living well. The breath goes through many adaptations a day. Some times the breath gets stuck and does not return to normal function. This is common when responsibilities pile up and the mind races, through repetitive activities or when we don’t let go of an emotional experience and stressful states. Because we have voluntary control of respiration, we can use it as a tool in our health care program to help restore healthy respiration. Different types of breathing styles facilitate different functions and activities.

Types of Breath Techniques and Applications:

1. Holding the Breath, is good for heavy load baring activities like lifting weights or quick movements because it creates a back pressure that supports the integrity of the spine. Holding a deep breath will also increase lung capacity and is used to train deep sea divers.

2. Directing the inhale or exhale, deliberately trains the capacity of the lungs and stretches and strengthens the diaphragm. This is commonly used in cardio training, child birth, lifting weight, regulating extreme emotions and pain control. It focuses the mind with a goal. Often this directed breathing is performed with a set count like 5 seconds of inhalation and 5 seconds for exhalation. The number seconds will vary based on needs, ability and practice.

3. Passive breathing, is the ability to allow the breath to move uninhibited and without directly trying to change it. This is the breath that we should use all day as well as for creating states of relaxation. It involves the ability to deepen the breath by moving out of the way and trying to release tension in the body so that the breath can fill the lungs fully with very little effort. The motto for this style is make the breath ‘long, smooth, slow, deep and even.

In the beginning brining attention to the breath is usually easier to practice in a comfortable quiet place or where you can focus easily. As you get more accustomed to breathing, practice it throughout the day. For example in the car at a stop light, in the grocery line, just before bed, during exercise. The more you practice the more you will restore your natural respiration and support a happy life.