By Dr. Courtney Cheng, D.O., M.S.H.S.
During stress or trauma, it is a natural reaction to change our breathing pattern. A sudden unexpected change can cause us to hold our breath in shock. While physically straining, we may pressurize our breath for increased strength. While exerting energy, we may breath rapidly. Breathing is something our body is able to do automatically but can also be consciously controlled. A relaxed breath can alter pain perception and improve mood. Maximally efficient breathing and posture opens pathways to body-mind balance and improved well-being. The more effectively one breaths, the greater the oxygenation to muscles health and overall body health.
Bad breathing patterns can be a sign of a medical condition that needs to be addressed by a physician. Excessive rapid shallow breathing, or gasping for air due to difficulty breathing, can be a sign of heart failure or chronic obstructive airway disease. If you are having difficulty breathing or experiencing pain with breathing, you should consult a health care professional. The breathing suggestions do not replace the role of a qualified professional.
Shallow breathing, or breathing from the chest, delivers less oxygenated air per breath into the lungs. As a result, less oxygen reaches the brain, the heart and the rest of the body. In order to meet the body's oxygen demands under this improper breathing pattern condition, the number of breaths per minute must increase causing physiological changes that constrict blood vessels. Less productive exhalation phase causes a buildup of toxins from the imbalance of oxygen and carbon dioxide in the body. Imbalances in the oxygen and carbon dioxide can cause feelings of fatigue and depression or anxiety and agitation.
Not only can bad breathing patterns cause psychological changes, it can cause changes in digestion and gut motility. Proper breathing is from the abdomen and results in the gentle rhythmic rise and fall of the abdominal region. This motion helps the intestines to pass food through the colon for proper absorption of nutrients. Constipation, diarrhea and irritable bowel syndrome can often be corrected through relaxed abdominal breathing. If you are having these other associated symptoms, make sure to consult a health care professional.
When correcting breathing patterns in individuals, the restriction can be anywhere in the body since the body is intimately inter-related. For some individuals, improper breathing can be restored by correcting abnormal jaw alignment and temporomandibular joint dysfunctions or jaw clenching through osteopathy in the cranial field. For others, correction of breathing is established by adjusting the neck alignment and releasing impingement of the phrenic nerve (coming out of C3-5) which controls the contraction and relaxation of the diaphragm muscle. For some, restricted rib or scapular motion can influence the motion of the diaphragm and require releasing. In others, the abdominal muscles are so tight that proper breathing cannot occur until the tight abdominal muscles are released. Make sure to consult with your local osteopath if you are having difficulty breathing properly.
Shallow breathing, or breathing from the chest, delivers less oxygenated air per breath into the lungs. As a result, less oxygen reaches the brain, the heart and the rest of the body. In order to meet the body's oxygen demands under this improper breathing pattern condition, the number of breaths per minute must increase causing physiological changes that constrict blood vessels. Less productive exhalation phase causes a buildup of toxins from the imbalance of oxygen and carbon dioxide in the body. Imbalances in the oxygen and carbon dioxide can cause feelings of fatigue and depression or anxiety and agitation.
Not only can bad breathing patterns cause psychological changes, it can cause changes in digestion and gut motility. Proper breathing is from the abdomen and results in the gentle rhythmic rise and fall of the abdominal region. This motion helps the intestines to pass food through the colon for proper absorption of nutrients. Constipation, diarrhea and irritable bowel syndrome can often be corrected through relaxed abdominal breathing. If you are having these other associated symptoms, make sure to consult a health care professional.
CONNECT WITH PROPER BREATHING AND POSTURE
To see how you currently breathe, find a comfortable position and make sure to breathe as you normally do. Place one hand on your stomach and one on your chest. Breathe as you normally would and notice whether your "stomach" hand rises or your "chest" hand rises. To breathe properly, your stomach area must rise more than your chest as your diaphragm expands. Next count how long it takes it you to breathe out and how long it takes you to breathe in. Normal relaxed breathing should be in a 2:1 ratio of time to breathe out versus time to breath in. Exhaling should take twice as long as inhaling.HARMONIZE WITH YOUR BREATH
To retrain your breathing, begin by slowly breathing in through your nose through the count of 4. Breathe into your belly so your diaphragm expands. Hold the breath for a count of 7. Slowly exhale through your mouth for a count of 8. When you exhale, try to make a soft "whoosh" sound by holding the tip of your tongue against the roof of your mouth as you exhale slowly. (Called 4-7-8 breathing) Repeat this process for three more times (for a total of four breaths). Do not do more than four breaths at first - with practice, you can work your way up to eight breaths. Do this twice each day. If the process causes you to begin panicking or if you become dizzy, only do it for as long as you are able. Increase the number of breaths each day until you can do the exercise four times per hour (every 15 minutes). With practice, you can be breathing this way naturally throughout the day.INTEGRATE OSTEOATHIC MANIPULATIVE THERAPY
Osteopathic manipulative treatment can help to release any restricted area preventing proper diaphragmatic breathing and potentially improve musculoskeletal pain. Restoring the health in an individual means not trying to put one's own intention into what should be expected from the body but rather listening with a higher sense of awareness to the body's needs.When correcting breathing patterns in individuals, the restriction can be anywhere in the body since the body is intimately inter-related. For some individuals, improper breathing can be restored by correcting abnormal jaw alignment and temporomandibular joint dysfunctions or jaw clenching through osteopathy in the cranial field. For others, correction of breathing is established by adjusting the neck alignment and releasing impingement of the phrenic nerve (coming out of C3-5) which controls the contraction and relaxation of the diaphragm muscle. For some, restricted rib or scapular motion can influence the motion of the diaphragm and require releasing. In others, the abdominal muscles are so tight that proper breathing cannot occur until the tight abdominal muscles are released. Make sure to consult with your local osteopath if you are having difficulty breathing properly.