Understanding the Basics of Breathing
Breathing is something that we do automatically, about 20-23,000 time per day. You may not realize this, but there is actually an optimal way of breathing that can provide you with a myriad of health benefits. However, due to stress, increased time sitting and poor posture, many of us fall into less than optimal breathing patterns for a majority of the day.
A less than optimal breathing pattern usually involves poor posture, with the shoulders forward of the head forward and a slight hunch to the upper back. In this position, it is difficult for the large respiratory muscle, the diaphragm to fully engage. However, we have to get air into our lungs somehow and the way this is typically accomplished is by the muscles of the neck and shoulders pulling the rib cage up to allow for expansion of the rib cage and lungs.
Due to this inefficient way of breathing, the typical result is a learned pattern of short shallow breaths, which leads to minimal expansion of the rib cage and overuse of the muscles of the neck and shoulders (which are meant only to be used during periods of elevated breathing, such as with moderate-intense exercise). Over time, this can lead to neck and upper back tension and pain as well as several other health-related issues, such as: elevated blood pressure, increased heart rate, chronic stress, anxiety, poor posture, headaches and restricted range of motion of the upper back and shoulders (just to name a few!).
Watch This Short Video
To Learn More About Proper Breathing
Top 10 Benefits of Proper Breathing:
- Reduced Stress
- Reduced Muscle Tension
- Reduced Neck and Lower Back Pain
- Improved Stability of the Lumbar Spine
- Reduced Blood Pressure
- Reduced Resting Heart Rate
- Improved Sleep
- Improved Mental Clarity
- Increased Oxygen to Cells
- Reduced Anxiety and Depression
Simply incorporating one simple conscious breathing exercise into our daily routine can have a tremendous impact on our overall well-being. If you’d like to learn more exercises or want to bring the Vimocity Athlete program to your workplace, reach out and ask us how at coach@vimocity.com.
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References:
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Bradley H., Esformes J. Breathing Pattern Disorders and Functional Movement. The International Journal of Sports Physical Therapy. 2014; 9(1): 28-39.
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Courtney R. The Functions of Breathing and its Dysfunctions and their Relationship to Breathing Therapy. Journal of Osteopathic Medicine. 2009; 12(3): 78-85.
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Chaitow L. Breathing Pattern Disorders, Motor Control and Lower Back Pain. Journal of Osteopathic Medicine. 2004; 7(1); 34-41.
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Stress Management: Diaphragmatic Breathing. The Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/decrease-stress-by-using-your-breath/art-20267197?pg=2
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Study Shows How Slow Breathing Induces Tranquility. Stanford Medical: https://med.stanford.edu/news/all-news/2017/03/study-discovers-how-slow-breathing-induces-tranquility.html
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Diaphragmatic Breathing and Reduced Oxidative Stress. Evidence-Based Complimentary and Alternative Medicine: https://www.hindawi.com/journals/ecam/2011/932430/abs/
Disclaimer: Vimocity does not provide medical advice, diagnosis or treatment.
If you experience any pain with any movements immediately stop and consult a qualified healthcare provider.