Relieve Stress, Stiffness & Tension by Improving Your Breathing Technique

Would you like to know one of the best ways to improve how you feel both mentally and physically?

Would you like to reduce body aches and stiffness and feel more limber?

Did you know that there is more and more research stating that our breathing patterns can greatly influence aspects of our mental and physical well-being?

If you choose to take a few moments to read through this blog I promise you that you will find a few tips, explanations and ideas to help you improve your breathing patterns and habits. Who doesn’t want a simple way to feel better?

So What Will We Discuss?

We’ll discuss the benefits of slow, deep breathing versus short shallow ones. I’ll describe components of inefficient breathing patterns, as well as explain the postural benefits of mastering the biomechanical aspects of respiration.

Don’t worry I’m going to make this a quick lesson, because we all know that a whole semester can be used to increase someone’s knowledge of the breathing process. If you are reading this you clearly just want me to get to the point so you can start improving and feeling better in your body. (I know this because I’ve had moments in class where I’d be thinking; “Okay, get to the point already.”

The Benefits to Mindful Controlled Breathing

We have all heard about the benefits of mindful breathing and relaxation, it is why yoga, ti chi and meditation are part of the health and fitness industry. But, do we know HOW to breathe effectively so as to achieve that state of calmness, that state of little to no tension holding?

Take a moment and think about what comes to mind for you when you think of deep breathing. Is it simply the act of breathing into your abdomen and doing a long exaggerated exhale? Or does it mean breathing into your chest and exhaling with pressure going down into the pelvic floor causing a heavy feeling? Is that followed by a deep breath from the abdomen only or from the upper chest also or just a letting go feeling?

In order to move air in-and-out of our bodies, and to improve mobility and reduce tension, we need to make sure our breathing is mindfully controlled to do so in the correct way. We need to be aware of the body and its mechanical setup.

Okay, let’s take a little detour to understand this mechanical setup that I am referring to.

The Biomechanics of Respiration

Our thoracic region or torso consists of the ribcage which protects the lungs in the upper half of the torso. In the bottom half, we have our abdominal organs, which have no bony protection, in turn, allowing side and front movement. All movement is thanks to that stack of small round bones we call the spine.

by Semantic Scholar Figure 1 from Appropriate biomechanics and kinematics modeling of the respiratory system: Human diaphragm and thorax | Semantic Scholar

This means we can think of the whole torso as kind of like a big bendable cylinder. Think of the lungs as empty balloons in an empty 2-litre coke bottle during a complete exhale. This produces little pressure and rigidity on the torso making bending easy. Whereas, on a nice big inhale those balloons fill and exert pressure on the ribcage, abdomen and into the hip area. It is important to give credit to the diaphragm, a flat wide trampoline-like muscle at the bottom of the ribcage. Also, there is another diaphragm at the bottom of the torso too, which allows a similar pressure effect in the abdomen or tummy area. It is called or is known as the pelvic floor.

So in other words, the whole upper body canister is a pressure canister system like the balloons in the coke bottle!

When the pressure is released or relaxed, it allows for movement. When pressure is applied to the canister it restricts movement. It is however important to point out that there is a bit more to breathing than the lungs, diaphragm and pelvic floor. The ribs have small muscles in between each rib that stretches during inhalation and shortens on exhalation. This increases the upper torso width on inhaling and decreased width on exhalation, causing the pressure change.

BUT… Yes there is a but. The muscles of the midsection that makes up our core (where those desperately desired six-packs are) also stretch and shorten during respiration. We also have other muscles in the neck that help as well. The funny thing is that the muscles of the torso (the in-between rib muscles, the diaphragm, pelvic floor and core muscles) are the primary movers for effective tension relieving and mobility maintaining system. The muscles of the neck are secondary and are mostly needed when we need to get a lot of air into our body at a fast pace, in order to breathe quickly and run or do physically demanding work. Unfortunately, many of us are in a constant state of physical stress that causes us to breathe slowly but also at a quicker pace resulting in mostly neck muscles instead of rib and core muscles for breathing.

by Integrative Fitness Training Squatting, Hinging, Pelvic Floor and Breathing Integrative Fitness Training

Rosalba Courtney’s research (found here), indicates that many individuals experience chronic emotional stress and mental load which results in respiratory regulation alterations. Hmm, this can explain why so many of us have chronic upper back and neck pain or tightness. If you want to see the balloon in action along with the shoulder/neck breathing take a quick look at this Youtube video.

State of Mind, Posture & Respiration

by Author: Michelle Kenway Pelvic Floor Physiotherapist

When we’re in a state of relaxation it is easier to take slow, deep breaths allowing the diaphragm to expand fully and move downwards towards the pelvic floor. In order for this to happen in the chest cavity, the ribs must lift up and out to allow the diaphragm to expand down and out. But if you’ve realized that you unconsciously do more of a neck breathing method, it would be best for you to start by just bringing more mindful awareness to your breathing process throughout your day.

Why? Because with more awareness you can slowly change your unconscious patterns. I say slowly because when it comes down to changing habits it takes time and a lot of patience. The best way to be more in touch with your body and how it likes to move is through mindful, intentional meditation. If you would like to try a free session of this click here and follow along with me in a guided full-body tension releasing meditation.

So How Does Mindful Breathing Improve Posture?

The funny thing to keep in mind when it comes to respiration is that it is both an involuntary and voluntary system that uses pressure differences between the chest and abdominal cavity. If you shallow breathe by using your neck muscles all day while at work at a desk and on the drive home, then you are not efficiently using the muscles between your ribs, to get expansion and movement throughout the chest and upper spine. Over time that can lead to a hunched or rounded upper back posture.

Did you have a light bulb moment? I know I did when I first grasp this concept! It’s because I realized that a simple thing as bringing awareness to how I breathe and being mindful of my habits throughout the day can positively impact my posture for the better. It meant less annoying neck pain and more energy to keep up with lifting my daughter and breastfeeding all day.

Some Breathing Exercises to Improve Body Awareness & Breathing Technique

Now that you are a bit more aware of how poor breathing techniques can affect posture. As well as how to mindfully connect with your body through guided meditation. It is time to explore a few breathing exercises that you can practice to help improve your breathing techniques.

*Remember this is something you can do at your own discretion, always refer to your health and fitness professional or doctor before beginning a new exercise.

Exercise #1 – Child Pose Deep Breathing

This is a nice and easy position for working on feeling the pressure of your inhales expanding your ribcage, entire midsection into the pelvic floor.

What you do is go into a hands and knees tabletop position and slowly push your hips back bring your butt and thighs towards your calves and heels. At the same time, your arms are outstretched on the ground in front of you.

If you don’t feel as comfortable in this lower position you can try modifying it by holding a small pillow under your tummy and having a few pillows to rest your head.

Once you feel comfortable you can begin focusing on your breathing. Focusing on your inhale, expanding the back of the ribcage and waistline. As well as feeling the pressure move down into the bottom of the canister (just hitting that pelvic floor a bit).

*If you have any pelvic floor injury or weakness this is not recommended for you. It is extremely important to work with a team of health and fitness professionals to make sure you are doing activities within your current abilities. Proper improvement only happens with patience and attention to detail of the unique individual.

Exercise #2 – Table Top Breathing

For this exercise, you will be on your hands and knees, with your wrists right beneath your shoulders and knees under your hips. The point of this exercise is to practice deep breathing that follows the proper biomechanics of respiration.

You want to be able to inhale and bring air into the lungs, expanding the whole ribcage causing the diaphragm to be pushed down and stretched out. At the same time, you want to have a bit of a hold on your core muscles (think corset supporting spine) as you allow pressure to build in the midsection and down into the pelvic floor. Try to avoid belly breathing. The exhale is the reverse; the pelvic floor comes up as the corset (your abdominal muscles) tightens and the diaphragm comes up as the ribcage lowers.

Exercise #3 – 90/90 Breathing & Breathe Work

The 90/90 is a reverse tabletop position. You will lay on your back with your legs up flexing at your hip forming a 90-degree angle, followed by your bent knees also at a 90-degree angle with feet against a wall. Following the same previously stated respiratory biomechanics.

Keep in mind that you want to exhale slowly in order to be in control when performing all or any exercise. If you feel like you could benefit from some real-life coaching for these exercises then click here to connect with me personally! Your anytime coach.

Many people don’t realize the impact that breathing has on their mental and physical health, it is pretty much a key component of relaxation techniques.

By not being aware of how you breathe, you leave yourself at risk of developing long-term health issues such as poor posture or chronic pain. The exercises I’ve provided in this blog should help you get started on a path to thinking more about how your body reacts in your day-to-day. When it comes to your breathing technique and practicing mindful controlled breathing exercises, anyone at any stage of life can benefit. Mindful breathing is a great way to improve your state of mind, relieve stress and stiffness. So until next time.

Breathe easy, my friends.