City Osteopaths Wellington | Osteopath Wellington | Chiropractor Wellington | Homoeopath Wellington | Acupuncture Wellington | Natural Medicine Wellington | Alexander Technique Wellington | Wellington Osteopaths | Osteopaths Wellington | Osteopathic Clini
  • Home
  • About
    • Our Mission at City Osteopaths
    • Appointments & Fees At CIty Osteopaths
    • How We Work as a Team at City Osteopaths
    • Join our team!
  • Osteopathy
    • Our Osteopathic Team
    • What to Expect
    • More Information and Research on Osteopathy
    • Useful Links & Resources
  • Acupuncture at City Osteopaths
  • Hyperbaric Oxygen Therapy
  • Alexander Technique and Counselling at City Osteopaths
  • Massage at City Osteopaths
  • Naturopathy at City Osteopaths
  • Articles and videos by our team
  • Contact, admin team and directions

The benefits of breathing effectively

4/1/2020

0 Comments

 
Whenever I mention breathing to my clients, the reply is usually along the lines of “Breathing? Don’t we all know how to do that already?”
​
Of course, we all breathe, but how we breathe is the interesting part. Do you breathe with your ribcage moving outwards, to the sides and back? Or do you breathe by moving your ribcage upwards, using your neck and shoulder muscles to raise it?  
Picture
​During inspiration, when we breath in, our ribcage must expand to make space for the lungs to inflate. This happens due to the muscular action of the diaphragm and the intercostal muscles (the muscles between our ribs). The intercostals pull the ribs up and outwards while the diaphragm flattens and pushes the lower ribs out to the sides. Both actions create space in the ribcage for lung expansion.  
​
The diaphragm is dome shaped and its vertical fibres attach to the lower ribs. When it’s contracted it flattens and these fibres push the lower ribs outwards as they shorten (1). This movement is known as lateral excursion. You can imagine it like an umbrella opening.  

We also need mid-back expansion when we breath. This is the movement of the back, just under the shoulder blades, at the level of the bra-line. Known as posterior excursion, mid-back expansion ensures that the diaphragm can also work to stabilise us in the upright position (2). When we lack good movement of the diaphragm, it reduces our ability to maintain our balance (3). This leads to stiffness in other muscles in the torso, as they take up the slack, causing pain and tension in this area.  
​
If we raise our shoulders when we breathe this shows that we are in a shallow breathing pattern.  It means our ribcage is rising upwards to create space for the lungs to expand. To do this, we are pulling the ribcage upwards using accessory breathing muscles; the muscles that attach from the shoulder to the ribcage (pectoralis minor) and the muscles that attach from the neck to the ribcage (the sternocleidomastoid and the scalenes). This can lead to neck and shoulder pain and tension, and headaches.  

Picture
So, what does this mean? Essentially, it means we need to pay attention to the way we breathe. 

When we learn to breathe using lateral and posterior excursion, we improve the strength of the diaphragm and increase the ability of our ribcage to move. Improved ribcage mobility takes the pressure off the neck and shoulders, decreasing pain, tension and headaches. It allows the diaphragm to move through its full range of motion, becoming stronger and more efficient.    

When we breathe using our diaphragm, we activate the vagus nerve which leads to an increased parasympathetic nervous system response, slowing our heart rate and breathing, and calming us down.
​    
Good diaphragm breathing increases our blood oxygen levels, promoting tissue healing and repair (4)  and improving energy and cognition. Anxiety and dizziness reduce as our ability to expel carbon dioxide from the body improves. We get less aches and pains in our neck and shoulders. Our posture improves along with the stability of the spine, reducing back ache. Mobility of the ribcage and mid-back improves, increasing movement in the areas that should move, and stability in the areas that should be stable.

Shallow breathing patterns are very common during everyday stress and especially so during this time of uncertainty. Diaphragmatic breathing is fundamental to our health and wellbeing, and now more than ever we need to breathe well. 

  1. Wallden, M. (2017). The diaphragm; More than an inspired design. Journal of Bodywork and Movement Therapies, 21(2), 342-349. https://doi.org/10.1016/j.jbmt.2017.03.013
  2. Osar, E. (2014). Corrective exercise solutions to common hip and shoulder dysfunction. Lotus Publishing.
  3. Kocjan, J., Gzik-Zroska, B., Nowakowska, K., Burkacki, M., Suchoń, S., Michnik, R., Czyżewski, D., & Adamek, M. (2018). Impact of diaphragm function parameters on balance maintenance. PloS one, 13(12), e0208697-e0208697. https://doi.org/10.1371/journal.pone.0208697
  4. Duvall, S. E. (2017). Postpartum Corrective Exercise Specialist [online training programme] [Audiovisual]. Core Exercise Solutions LLC. www.coreexercisesolutions.com​
Picture
Becky Littlewood 
Dip.HealthSci (Therapeutic Massage) and (Massage & Sports Therapy), Prenatal Massage Level One, Postpartum Corrective Exercise Specialist, Registered Massage Therapist
​www.cityosteopaths.co.nz
​Phone 04 4991439

0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    City Osteopaths

    Bringing you the latest developments at our clinic and more.

    Categories

    All
    Acupuncture
    Acupuncture For OOS/RSI
    Acupuncture For Pregnancy And Birth
    Acupuncture For Sports Injuries
    Acupuncture For Stress
    Alexander Technique
    Ankle Sprains
    Aydan Hajiyeva
    Babies With Reflux
    Back Pain
    Becky Littlewood
    Biodynamic Osteopathy
    BodyTalk
    Breastfeeding
    Breathing
    Breech Babies
    Broken Bone Healing
    Bunion Care
    Chocolate Celebratory Cake
    Chocolate Mousse
    Chris Thompson
    Christmas Opening Hours
    Chronic Night Time Coughs
    Circadian Rhythm
    City Osteopaths
    Claire Williams
    Clementine Carnus
    Clicking Joints
    Clinical Neuromuscular Therapy
    Concussion Clinic
    Continuing Education
    Counselling
    Cranial Osteopathy
    Cycling
    Ear Infections
    Excema Treatment
    Fertility
    Foot Care
    Fracture Recovery
    Giulia Buczkowsky
    Golfing
    Good Nutrition
    Headaches And Neck Tension
    Hip Pain
    How To Keep Mobile And Supple As You Get Older
    Hyperbaric Chamber
    Immunity
    Janice Harris
    Janine Nana
    Jaw Pain
    Josephine Anderson
    Kerry Summers
    Lara Sanders
    Leg Pain
    Lewis Jenner
    Massage Therapy
    Meditation
    Melanie Young
    Mindfulness
    Moist Banana Cake/muffins
    Naturopathy And Health
    Neck Pain
    Osteopathy
    Osteopathy For Babies
    Osteopathy For Birth
    Osteopathy For Children
    Osteopathy For Pregnancy
    Osteopathy For PTSD
    Osteopathy For Sports
    Osteoporosis
    Paleo Pancakes
    Pelvic Floor
    Poor Posture
    Preparation For Birth
    PTSD
    Raw Chocolate Freezer Fudge
    Recipes
    Recycling At City Osteopaths
    Reflux
    Reuben Friedlander
    Rhianna Smith
    Rosie Wilson
    Running
    Scar Treatment
    Sciatica
    Scoliosis
    Sebastian Tucker
    Sharlene Green McInness
    Sinuses
    Sinus Headaches
    Special Arnica Cream
    Sports Injuries
    Stress
    Stretches
    Suryagita Cox
    Temporomandibular Joint Dysfunction
    Treatment Of Injuries
    Voice Coaching
    Warm Bircher Muesli
    Whiplash Injury

    Archives

    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    July 2021
    January 2021
    April 2020
    March 2020
    February 2020
    September 2019
    July 2019
    May 2019
    March 2019
    February 2019
    December 2018
    November 2018
    October 2018
    September 2018
    April 2018
    March 2018
    February 2018
    December 2017
    November 2017
    September 2017
    May 2017
    April 2017
    March 2017
    February 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    October 2015
    September 2015
    June 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014

    RSS Feed

For Wellington's Premier Health Clinic, 
Call (04) 499 1439 to Make an Appointment

Osteopathy 
Acupuncture
Voice Coaching and
Alexander Technique
Massage
Naturopathy
Hyperbaric
About Us
Blog 
Contact Us
Picture
Picture
Picture
Online Booking
 City Osteopaths Wellington | Osteopath Wellington| City Hyperbaric Wellington | Acupuncture Wellington| Natural Medicine Wellington| Alexander Technique Wellington| Wellington Osteopaths| Osteopaths Wellington| Osteopathic Clinic | Cranial Osteopathy For Babies | Cranial Osteopathy For Children | Cranial Osteopath Wellington | Osteopathy For Pregnancy | Biodynamic Osteopath Wellington | Massage Therapy Wellington | Therapeutic Massage Wellington | Naturopath Wellington | Medical Herbalist Wellington | Nutritionist Wellington  | Fertility Acupuncture Wellington | Pregnancy Acupuncture Wellington | Back Pain Wellington | Headaches Wellington | Cranio-Sacral Therapy | Back Pain | Neck Pain | Arm Pain | Leg Pin|Shoulder injury| Hand injury| Foot injury| Whiplash| Oos | Headaches | Migraines | Chronic Fatigue | Trigger Point Therapy | TMJ Pain | Tongue tie |HBOT Wellington |Hyperbaric Chamber Wellington | Hyperbaric Oxygen Therapy Wellington| Natural Healthcare Wellington
Website by Small Business Web Designs