Breathe Better, Live Better: Understanding the Power of Optimal Breathing
Breathing is a natural rhythm that runs through the background of our lives. As a part of the autonomic nervous system, we breathe approximately 22,000 times per day and rarely need to think about it. But did you know breathing can impact how we feel or look? Our breathing habits, coupled with natural human asymmetries, can allow patterns to develop over time, resulting in decreased ranges of motion, muscular tightness, postural adaptations, or pain.
Thankfully, physical therapists have training to analyze all of the mechanics of the body, including breathing patterns. In the blog post below, Orthopaedic Hospital of Wisconsin physical therapist Jim Peters, PT, DPT, discusses healthy breathing tips and shares how a physical therapist can help you feel better using optimal breathing mechanics.
Physical Therapy and Healthy Breathing
Often, a person will be guided to “use the diaphragm” to improve the ability to pull air into the body. However, this can take on some unnecessary forms if the body is allowed to do whatever it likes. Thankfully, physical therapists are trained to help guide breathing to be more productive.
In the case of an overuse syndrome or postural dysfunction, a physical therapist will guide a patient toward optimal breathing mechanics. They also work with a patient individually to help create a home exercise program that meets their specific needs.
In more severe cases of breathing dysfunction, guidance by a physician specializing in pulmonary medicine may be more appropriate.
Understanding Components of Optimal Breathing
Breathing has two important components: ventilation and respiration. Respiration is the exchange of oxygen and carbon dioxide in the lungs. Ventilation is the action portion of the process–using muscles to move air into and out of the body.
We can train the ventilatory portion of the process to improve airflow, create better spaces for air to flow to, and allow for a high-quality gas exchange in the lungs.
Once you understand some basics about your ventilatory strategies and overuse patterns, you can learn to control your tendencies. Guided classes can help you take advantage of breathing in various positions. Yoga is one example of a practice that utilizes breath during held poses and movement between poses.
Breathwork Techniques to Boost Relaxation and Vitality
In addition to a postural assessment by a physical therapist, there are several simple ways to work on breathing to prepare your body’s capacity to relax or work. Breathwork techniques, the practice of actively controlling your breath, can help you improve your mental and physical health.
Isolate Breathing Timing
Exercising this type of control is often associated with harnessing the parasympathetic nervous system: rest, digest, and relax. Optimizing how long you can hold certain portions of the breath cycle can also improve the gas exchange in the lungs and cells of the body. In addition, fully exhaling your air improves your ability to inhale your next breath.
Below are breathwork exercises to isolate breathing timing:
Exhalation Phase Challenges
This type of breathing work helps to engage the active exhalation muscles–deep abdominal and intercostal muscles.
Below are breathwork exercises to activate the exhalation phase:
- Kazoo breathing
Regaining control of your breath, how your body accepts breath, and practicing the mindfulness that goes hand in hand with this control, can greatly improve your quality of life. By slowing down and focusing on each breath, we can create a moment of stillness in an otherwise fast-paced world.
Ready to breathe better and feel your best? OHOW physical therapists can guide you in optimizing your breathing mechanics and addressing any patterns that may impact your posture, mobility, or comfort.
Click here to book your appointment now, or call 414.961.6800.