Diaphragmatic breathing

The start of a new year and although it can be quite exciting… turning over a new leaf and starting afresh but if you’re anything like me, the idea might start to stir up a little anxiety at the thought of it, a certain pressure to get it right this time. So I thought it may be a good time to talk about the breath.

Due to our modern sedentary lifestyles, over the years almost all of us have probably developed a breathing disfunction.  As we’re probably all aware, our diaphragm is like an umbrella.  If it is restricted downwards to take in breath, as it is sitting in-front of the computer/desk/TV or driving a car the brain only cares about the path of least resistance so over the years we learn to breathe shallowly through our upper chest and our pecs, traps and shoulders come into play. Our upper traps and deltoid muscles are there to switch on when our arms are moving but if these shoulder muscles are being activated every time we breath,  let’s  say, for arguments sake we are taking 20-35,000 breaths a day and we have a dysfunctional diaphragm, the muscular/skeletal ramifications of this are massive.  No wonder so many of us are walking around with tight necks and shoulders. So, here are my tips to start your journey to making each breath count.

Lie in a supine position on the floor, knees bent, hand on tummy and chest.  Breathe through the nose, allowing no movement in the chest or shoulders.  Take 5-10 slow deep breaths.  Allow your abdominal cavity to widen with each breath and your lower back to sink into the floor.  This is focused diaphragmatic breathing. As with the importance of water drinking which I have talked about before on my social media posts we need to try and develop this habit over time.  So maybe set your alarm 3 minutes earlier and spend those three minutes focusing in on your breath.  Then to remind yourself to breathe from the diaphragm a few times a day, train yourself to do it every time you see a certain colour eg red (buses, post boxes, red coats etc).  You can do your diaphragmatic breathing standing up as well as standing! The physiological benefits are not limited to relieving muscular ailments but there have been quite a few university studies which show that this breathing method can actually help to boost the immune system. Studies have found that through doing this breathing practice in 30 or 40 breaths time the PH level of your body starts to change from acidic to alkaline and there is a lot of evidence out there to support acidic physiological inter cellular environments contributing to diseases and alkalinity contributing to immunity. I am not a scientist but read extensively on the subject and so these are just some of the facts that, from my understanding present themselves time and time again.

I believe in a holistic approach to my personal training. I only usually have an hour or so a week with most of my clients and if they can get the fundamentals right between our sessions such as rehydration, diaphragmatic breathing, locomotion, mobility and rest then anything we do in our sessions will be that much more effective.

Oh, and this breathing technique will also really help in managing any stress so if you’re to take up something new this year and feeling slightly anxious about it, why not simply concentrate on your breath.