I want to delve into a topic that is quite literally close to my heart and yours too! BREATHING! So often in my practice I find that people struggle to breathe correctly. Each day we breathe nearly 20,000 times and yet this fundamental aspect of our lives often goes unnoticed. Yet, the way we breathe can have a profound impact on our core strength, posture, and ability to avoid and overcome pain. So, let’s explore the importance of natural breathing, its connection to movement, and how you can make simple changes to improve your breathing habits.

The Modern Dilemma

In our fast-paced, technology-driven world, many of us have developed unhealthy breathing habits. Shallow chest breathing, unconscious breath holding and constant exposure to stress can lead to a multitude of health problems, from anxiety and sleep disturbances to poor posture and chronic pain. These issues are all too common in our society, but the good news is that we can take control of our breath and transform our well-being.

The Natural Breath

The first step in improving your breathing is to rediscover the natural way of breathing. Our ancestors didn't need breathing classes or breathing exercises. They simply breathed naturally, filling their lungs with a deep, diaphragmatic breath. This type of breathing engages the diaphragm and allows the lower ribs to expand, promoting efficient oxygen exchange.
To reconnect with this natural breath, take a moment to sit or lie down in a relaxed position. Close your eyes and focus on your breath. Close your lips, relax your jaw, place the front of your tongue to the roof of your mouth just behind your upper front teeth, then inhale deeply through your nose, allowing your rib cage to expand all around paying specific attention to how your ribs move to the sides and back, then exhale through your nose, allowing your rib cage to move towards the center of your body. This simple practice can help you relax and retrain your brain to understand that this is the correct way to breathe.

Breathing and Movement

Now let’s take this show on the road! Have you ever considered how you breathe when you are walking, working, and playing? Keeping your mouth closed and breathing through your nose with rib cage movement may not be your default and I can promise it will feel difficult for most people to only breathe through their nose when they are exercising – are you willing to except my challenge?! I recently had a patient who came to me because she would leak when she went for a jog. I asked her to only breathe through her nose when she tried again, and something happened that shocked her (but not me) she didn’t leak! Her proper breathing mechanics helped her unlock her core strength and avoid leaking!

Breathing for Posture

Proper breathing can significantly impact your posture and overall well-being. Shallow chest breathing can lead to a hunched posture, while deep diaphragmatic breathing supports an upright, decompressed, and aligned spine. By practicing natural breathing and integrating it into your daily activities, you can improve your posture, reduce tension in your body, and enhance your overall vitality.

So, I encourage you to take a moment each day to connect with your breath and remember that it's a key foundation to allowing your body to work for you and to feel your best!