The affects of stress on the human body have been well documented over the past few years. We become rushed to keep up with hectic life demands, always on the go. Our tissues become stiff and achy as we start developing headaches, which causes more stress. You are just praying you can get that work project done on time!!! Massage therapy is a great way to unwind and refocus, but what if you can't come for massage 2-3 times per week? Aside from doing the exercises your massage therapist recommends, a great way to destress is to focus on diaphragmatic breathing.
What is diaphragmatic breathing exactly?
Have you ever watched a new born baby rest? Eyes are closed, having some sort of amazing dream. Take a look at their torso. You should notice that the abdomen rises and falls with each breath while the chest remains relatively still. This movement is controlled by the diaphragm - a muscle that sits just below the lungs. As the muscle contracts, it pulls the lungs down, drawing fresh air in while the tissues of your core get squished (causing the abdominal region to inflate). When the diaphragm relaxes, it pushes air out of the lungs to deflate them, causing the abdominal region to lower. That is the way the body was designed to function. However, while under stress, many people tend to neglect focusing on their breathing, and become chest breathers. Without activating the diaphragm, accessory muscles are recruited so that the body can get the nutrients it needs from the air. This includes your upper back (upper trapezius, neck muscles), chest (pectorals major and minor) and the rest of the back (intercostals) to help the lungs to expand. When you breathe using this method, your upper back and chest will expand and contract, opposed to the abdominal region. Prolonged chest breathing can cause the muscles to strain and stiffen making them sore. When you are using your accessory breathing muscles, your lungs do not fully inflate which means your body isn't getting as much oxygen. Now you can see why this is such a problem. Using your accessory muscles to breathe isn't all bad - there are times when it is useful. For example, when you are sick, your body will activate these muscle during a cough/sneeze to help get the irritant out of your system. Another example would be when your sympathetic nervous system is active. This is the "fight or flight" part of your nervous system. It is used to help keep up with the increased demand for oxygen and getting rid of waste. Both are useful for short periods of time, but after a while, the body will fatigue and become sore. So how can you activate your diaphragm? The technique itself is pretty easy. The more difficult aspect is being mindful to utilize it. 1) Start by lying on your back on the floor. Please a small pillow under your head to support your neck and one under your legs to take the pressure off your lower back. 2) Lightly place your hands over your abdomen. 3) Focus on breathing through your hands, making your body move your hands without moving the rest of your body. 4) Breathe in and out slowly, focusing more on the exhale. For example, count to 4 on our inhale and 6 on your exhale. It should be slow and controlled, not forced. 5) Repeat for about 5-10 minutes 6) As you become stronger, you can add some small resistance (like a textbook, or beanbag) to build strength through the diaphragm. That's it! Pretty simple, and very effective! The key with this exercise is repetition. The more your do it, the stronger your diaphragm will become and the less your will have to focus on it. Over time, you should notice your stress levels reduce and your body will not be as sore or tight. Some additional tips to help: -Focus on building your core strength. Among other benefits, this will help provide support during deep breathing, making it easier on your body. -Set daily reminders on your phone or computer to remind you to mentally "check in" with how you're breathing and make changes if your diaphragm isn't contracting. -Stay present. This is a good exercise to help meditate. When performing this breathing exercise, your thoughts will come and go, which can potentially distract you. A good activity would be to put your mind to work to focus on your breathing. For example, mentally counting 1 when you take a full breath in, and 2 when you've fully exhaled. Giving your mind a task will help slow your thoughts in your mind so when the exercise is over, you can be more focused. -During a workout, check in with your breathing. Try breathing with your diaphragm a few times to help build endurance (but stop if it causes any discomfort and notify your health care provider) Now we can all breathe a little easier this holiday season 😊 Have an awesome day, and thank you for stopping by! References: Kidd, S. (2017, November 07). How to Activate Your Diaphragm to Improve Breathing and Performance. Retrieved November 09, 2017, from https://breakingmuscle.com/fitness/how-to-activate-your-diaphragm-to-improve-breathing-and-performance Diaphragm Image: Breathing for Sports Performance. (2016, February 24). Retrieved November 09, 2017, from http://www.infofit.ca/breathing-for-sports-performance/
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