Take a Deep Breath
Many of our patients visit the clinic because they are experiencing pain because of poor posture, or believe poor posture is affecting their physical appearance. By the time you experience pain, poor posture can be hard to overcome.
When we treat patients we often give them exercises to do at home plus advice on posture. Deep breathing can be part of this advice.
Yes, we know you breathe all the time - why do you need advice?
Because we tend to breathe shallowly most of the time. But deep breathing can help to create long term postural changes and decrease muscle tension. It can also positively affect heart rate, blood pressure and mental alertness. The good news is you can change it, and soon start feeling the effects.
What happens when we breathe deeply?
Inhalation and exhalation are facilitated by the muscles surrounding the lungs. The main muscle - the diaphragm - sits under the lungs inside the lower ribs.
As you take a breath in the diaphragm lifts the rib cage and expands the chest to allow air into the lungs. The intercostal muscles between the ribs assist with this. The rib cage lifts away from the hips and pelvis elongating the spine, decreasing pressure on intervertebral discs and strengthening the muscles of the trunk. This makes it easier to bend and twist.
So, regular deep breathing exercises, used in conjunction with treatment and exercises, will improve posture and movement, particularly in the upper back.
Learning how to breathe deeply
Sit on the floor or an upright chair. Breathe in deeply for a count four, then breathe out for a count of four. Place your hand on your abdomen and you should feel it moving outwards as you breathe in. Your chest, ribs and abdomen should all push forwards. You should notice your shoulders and spine are naturally pushed into a better position as you do this. Repeat this exercise 8-10 times.
This is particularly helpful for anyone sitting at a desk all day, or when you feel stress levels beginning to rise. We recommend doing this a few times per day, so it becomes a new habit.