Basics of Human Movement: Breathing

In NeuroStructural chiropractic, we often encounter questions relating to movement patterns, movement dysfunction, and how to rectify faulty mechanics in human movement. Many folks ask for these tips to improve athletic performance, reduce pain, or to prevent injury. There are a variety of resources available online and in stores that dive deeply into various movement patterns including the squat, push up, crawling, etc. that are very helpful. However, properly implementing the improper strategy will not deliver the desired result. I find that the movement that folks are commonly focused on is not the primary movement to be addressed, and as such it’s important to highlight one of the most important and overlooked movement patterns from a NeuroStructural chiropractic perspective – BREATHING!

That’s right, breathing. You may have been expecting a more glamorous answer such as the overhead squat, the Turkish get-up, or maybe even basic running mechanics. While all of those specific movement patterns are important, you must first be proficient in prerequisite movements before you can safely move on to more advanced moves. So, in order to bring it back to the basics of functional breathing, we must acknowledge the important concepts at play: Parts, Programs, and Practice.

Parts:

Since breathing is the primary form of respiration for our bodies, it is extremely important to move in this pattern efficiently and effectively. The mechanics of breathing are complex and involve a host of body parts that must act in concert to produce a stable, steady pattern. For the purposes of this article, we will highlight the major players. The primary muscle involved in breathing mechanics is the diaphragm. This parachute shaped muscle lines the floor of the thorax and serves as the “ceiling” of the abdominal cavity. The diaphragm not only drives breathing, but it is also extremely important in developing and maintaining spinal stability throughout life. In fact, babies begin to sit up, stand, and walk independently as the diaphragm is strengthened. Without the prerequisite spinal stability that the diaphragm provides, little ones would not be rigid enough to stand on their own two feet. It is no mistake that spinal stability and breathing go hand-in-hand, as we developed both simultaneously early in life. As we grow older, our modern lifestyle lands us in a sitting position for many hours per day which inhibits the proper function of the diaphragm for both breathing and spinal stability. Without the efficient use of the diaphragm, our bodies use accessory muscles to expand the rib cage in order to draw in air for oxygenation. These accessory muscles were never intended to be the main drivers in our breathing, and often become overworked and lead to chronic pain. For example, the scalene muscles in the neck help to elevate the rib cage during exertion. Without breathing driven by the diaphragm, these small muscles begin to do a disproportionate amount of work and become strained. Folks who often rely on accessory musculature for breathing often have hunched shoulders and a cavity just above the collar bones. TEST: if you think your scalene muscles may be overworked, simply palpate (gently feel with your fingertips) the area directly above your collarbones on the side of the neck. If you feel sore, rope-like muscle fibers, you’ve likely overworked your scalene muscles in breathing.

Patterns:
When it comes to movements we must establish the concept of neuroplasticity. This fancy word describes the programming of our brain to operate in consistent patterns of movement. Like writing code for a computer program, the “data” that we send to the brain as we intentionally move hardwires certain pathways to become our default setting. If you have ever tried a new sport, instrument, or language you may recall how awkward and foreign the demands of a new task felt. With hours of consistent practice, things that once took a lot of concentration become second nature. This is neuroplasticity at work. Through consistent, intentional practice we can “re-wire” our brains to learn new patterns – or in this case re-learn. Learned patterns become consistent patterns, and consistent patterns create change.

Practice:

The average person takes between 8-12 breaths per minute, every minute of every hour, every hour of every day. If you’ve been doing so with a faulty pattern, it will take consistent practice to “reprogram” that movement pattern. You will need to be focused and intentional with your practice at first, and then find that in time it becomes more natural. Yoga is a terrific way to build awareness of how your breath and movement (should) flow together. Follow these steps to begin the consistent practice of proper breathing:

·         Focus your mind on the activity that you are performing – in this case breathing. It often helps to start out without other distractions. (start doing this as you lay in bed each night. Spend several minutes practicing your breathing before you fall asleep.)

·         Place one hand on your belly and the other hand on your chest. This will give you tactile feedback to feel the proper pattern and helps to focus the brain on the activity at hand.

·         Begin by inhaling in such a way as feel your abdomen rise underneath your hand.  This is achieved with downward motion of the diaphragm which will expand your ribcage. Slowly inhale in this way for 3-5 seconds.

·         As you are inhaling, direct the breath that started in your abdomen toward your chest. You should feel the hand on your belly rise first (seconds 1-3) and then the hand on your chest (seconds 3-5). The breath should move up naturally, expanding the chest comfortably as your reach full inhalation.

·         Allow the chest and abdomen to relax naturally reversing the motion that you just performed. Slowly exhale for 3-5 seconds completing one cycle of breathing.

·         Perform 5-6 cycles slowly and intentionally. The entire process will take around one minute’s time. Consistently practice getting the movement down.

It may be difficult at first, but mindful practice will show quick improvement. This pattern also helps tremendously when feeling anxious or stressed as it switches your body out of “fight-or-flight” mode. We can all find one minute per day to improve our health!