Just Breathe!
Your breath does more than just bring you air.
Life is intense, especially these days. I’ve noticed that I have been holding my breath a lot more lately. How about you? What’s going on with your breath recently? It’s definitely a good idea to start paying attention especially if you are dealing with some tightness or pain in your spine, shoulders, or hips and even headaches. Your breathing patterns can affect how well you can access your core. It can also affect your movement as well as the intensity of any pain your are experiencing.
A normal inhale happens this way:
Your diaphragm contracts and flattens (like an upside down umbrella)
Your ribs are expanded so they move up and out
A negative pressure (suction) is created
Air flows in
A normal exhale happens this way:
Your diaphragm relaxes and retracts (like an upright umbrella)
Your ribs move down and in
Air flows out from your lungs
Normal rib movement is often described as a “bucket handle” motion.
With habits like breath holding, slouching or short shallow breathing or even heightened emotional states like anxiety, stress or pain, your normal breathing pattern changes. Over time, this can drive the diaphragm to be held in a more “upside down umbrella” position and limit the range of motion of your ribs.
Your brain learns to use the passive tension in the diaphragm and ribs in the “up and out position” to stabilize your torso instead of your core. As a result, your thoracic spine and ribs get stiff, your back and abdominals get weak and your mid back will settle into a flexed position.
You can reclaim your breath and reactivate your core by retraining your breathing pattern. See the video below to learn how do to it! Practice this for 5-10 minutes 2-3 times a day for the best results.
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