“Breathing is something that is all too often overlooked but is of the utmost importance in correct biomechanical function. The human body will sacrifice everything to maintain respiratory function and this includes posture. Nasal breathing is the way we are pre-programmed to breathe and mouth breathing is triggered by stress. Interestingly, when posture is poor, it is easier to breathe through the mouth and harder to breathe nasally. The reverse is also true, illustrating the close relationship between breathing and posture. Additionally, mouth breathers often breathe much less deeply, only using the upper chest, whereas nose breathers tend to use the diaphragm making full use of the lungs, oxygenating the blood and brain. If the diaphragm becomes inhibited through poor posture, stress or bad habits, the accessory inhibitory muscles will overwork, becoming overactive, leading to trigger points and chronic tension.
“There are many different yoga breathing exercises. Pranayama breathing, which is the practice of voluntary breath control, when practised slowly has been shown to have positive effects on immune function, hypertension, asthma, autonomic nervous system imbalances and psychological or stress-related disorders. It has been hypothesised that voluntary slow deep breathing functionally resets the autonomic nervous system. Investigations have demonstrated that slow pranayama breathing techniques activate the parasympathetic (inhibitory) nervous system. This type of breathing employed with deep stretching will have a combined effect on stimulating parasympathetic activity while concurrently decreasing sympathetic activity. This will lower the heart rate, blood pressure and induce
So by simply working on our breathing technique we can induce better health both physiologically and mentally.
Try this exercise for a few minutes each day
Either lie down or sit with a lengthened spine, to open the airways fully. Close your eyes and your mouth and place your hands on your belly and inhale slowly and deeply through your nose feeling your belly rise as you do. Now move your hands to the base of your ribs and continue the inhalation into the mid-section of your lungs and feel your ribcage expand laterally. Lastly move your hands to your upper chest breathe into the top of the lung and feel the chest rise. Hold that breath for a moment, before very slowly exhaling from the top, then the middle and lastly from the base of your lungs. Do this for at least five minutes. Try to focus on this and think of nothing else; give it your full attention. Take note of how you feel after this exercise.
The more you practice the deeper your breathing will become and the more benefits you will achieve. And the best thing? It’s totally free!!
A message from the editor…
Lorraine Ereira – Sports Pattern Release –
Lorraine Ereira is a writer and a Sports Therapist with a keen interest in nutrition and natural healthy living. Her latest book Sports Pattern Release: a Synergistic Approach for Manual Therapists in Sport was released on 8th November 2014 and is now available in e-book and paperback editions on Amazon and Amazon.co.uk.
From optimizing performance in the elite athlete to re-balancing dissymmetry in a sedentary office worker, the Sports Pattern Releaseâ„¢ approach is an innovative blend of hands-on treatment skills that patients everywhere will benefit from. The heart of the SPR technique is learning common movement patterns that are the foundation of most sports and shape our everyday movements, and learning to treat restrictions within these patterns.
Sports Pattern Release is now available on Amazon and Amazon.co.uk.