Breathwork

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By Dr. Gloria

Have you ever stopped to consider how your heart continuously beats, your lungs take in the oxygen you breathe and, while you're reading this, your stomach is digesting the last meal you just had without you having to constantly think about it? These physiological processes are all part of what is known as the autonomic nervous system. It regulates involuntary physiologic processes which include heart rate, blood pressure, respiration, digestion, and sexual arousal. The autonomic nervous system contains three anatomically distinct divisions: sympathetic, parasympathetic, and enteric [3]. I want to touch briefly on how BREATHING enables the parasympathetic nervous system when we take deep, intentional, FULL breaths which can enhance your daily living.

We can get quickly sucked into the busyness of life and forget that we are not meant for all the hustle and grind. So we get stuck into this FLIGHT and FIGHT mode known as the sympathetic nervous system. This system kicks in when our stress levels or tension increases. Though there is a proper place for this response, it is not good to constantly stay in this state. We can't avoid all sources of stress in our lives, nor would we want to. But we can develop healthier ways of responding to them [2]. So how do we engage in the opposite? We need to  engage our parasympathetic nervous system which is our REST AND DIGEST state. One way to do this is to take some deep, full intentional breaths also known as diaphragmatic or belly breathing. The diaphragm is a large, dome-shaped muscle located at the base of the lungs. By engaging the diaphragm, you should be able to use your lungs at 100% capacity to increase lung efficiency [1]. I love to encourage our practice members as they are coming in for chiropractic care to incorporate this as they get adjusted as well as make it a part of their daily lives.

Here are some benefits of diaphragmatic/belly breathing:

  • Helps you relax.

  • Improves muscle function during exercises and prevents strain.

  • Improves full oxygen exchange

  • Makes it easier for your body to release gas waste from your lungs.

  • Reduces blood pressure.

  • Reduces heart rate.

How do I do diaphragmatic breathing exercises?

When you first learn the diaphragmatic breathing technique, it may be easier for you to follow the instructions lying down.

  1. Lie on your back on a flat surface or on a bed, with your knees bent and your head supported. You can use a pillow under your knees to support your legs.

  2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.

  3. Breathe in as fully as you can through your nose so that your stomach moves out, causing your hand to rise. The hand on your chest could follow to rise but should remain as still as possible.

  4. Slowly exhale through your nose, controlling the breath. Tighten your stomach muscles, so that your stomach moves in, causing your hand to lower as you exhale through pursed lips. Once again, the hand on your upper chest should remain as still as possible.

  5. Repeat steps 3-4 until desired results. 

As you gain more practice, you can try the diaphragmatic breathing technique while sitting in a chair [1]. The more you practice, the easier this technique will become.

Here are some tips to incorporate this in your daily living:

  • Make this a part of your morning routine. After waking up and taking care of whatever needs you may have, take a minute or two (to start) and practice your diaphragmatic breaths.

  • Take a moment to check in with yourself during the day and see how you are. Are you stressed? Engage in diaphragmatic breathing exercises to help reduce your stress levels.

  • Use this technique at the end of the day, before going to bed, to help you wind down more smoothly and prepare you for sleep.

  • Get consistent chiropractic care. Chiropractic care can help balance the nervous system to enter into rest, digest, healing and repair mode.

Resources

  1. https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

  2. https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

Waxenbaum JA, Reddy V, Varacallo M. Anatomy, Autonomic Nervous System. [Updated 2022 Jul 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK539845/