Taking the Time to Breathe

If you aren't familiar with why it's beneficial to work on breathing, start with some of these resources.

And if you want to learn more about breathing techniques in person, or aren't sure how to integrate it into your routine, feel free to contact me about classes!

The Physiology of Breathing:

- Mechanics of Breathing (teachmephysiology.com) :

"During breathing, the contraction and relaxation of muscles acts to change the volume of the thoracic cavity. As the thoracic cavity and lungs move together, this changes the volume of the lungs, in turn changing the pressure inside the lungs."

(Image from teachmephysiology.com)

- On the respiratory function of the ribs (journals.physiology.org) :

"The current studies have provided the first direct experimental evidence that the ribs have important respiratory functions. When the bony ribs in our animals were removed, the lateral walls of the rib cage collapsed and its normal outward curvature was suppressed. The end-expiratory volume of the cage was thus diminished, and it is likely that the end-expiratory volume of the lung was diminished as well."

Effect of Breathing on Chronic Tightness/ Pain:

- Neck Pain and Breathing Pattern Disorders (physio-pedia.com)

"Evidence shows there is an association between neck pain and pulmonary function [...]

Respiratory volumes were lower in patients with chronic neck pain. Muscle strength and endurance, cervical range of motion, lower Pco2 were also found to be significantly correlated with reduced chest expansion and neck pain. Respiratory retraining was found to effective in improving some cervical musculoskeletal and respiratory impairment."

- Diaphragmatic Breathing and Chronic Pain (londonpainclinic.com):

"Experts insist that individuals with tensed muscles and in an anxious state of mind are generally known to breathe through their chest. This type of breathing will lead to a disruption of the balance of oxygen and carbon dioxide, which are essential to be in a relaxed state."

Nasal Breathing:

- The Health Benefits of Nose Breathing

"Nasal breathing (as opposed to mouth breathing) increases circulating blood oxygen and carbon dioxide levels, slows the breathing rate and improves overall lung volumes.

[It] facilitates correct action of the diaphragm. [It] promotes activity of the parasympathetic nervous system, which calms and relaxes the body, slows the breathing and the heart, promotes digestion."

- Nasal Breathing during Running (oxygenadvantage.com)

“The results of the study indicated that after six months of exercising using only nasal breathing, the runners were able to achieve the same optimum oxygen consumption as when they were mouth breathing. This is thought to be because the nasal breath training enabled them to develop slower breathing patterns. Slower breathing gives extra time for oxygen to diffuse into the bloodstream, as air is pulled deeper into the lungs and stays there longer. The 22% reduction in breathing speed also represents easier, less effortful respiration.”

- And lastly, if you can't find someone to coach you 1-on-1, this class from Ian Markow is a great place to get started: