Breathing to Reduce Stress

Breathing properly can be the key to improve overall health and wellness; and improve healthy movement habits. Most people tend to develop shallow chest breathing as they age which can encourage poor posture. Although there are other variables that lead to poor posture it is the poor posture that can directly lead to chronic back pain. Other factors that can lead to back pain include: spending lots of time on the computer, standing for long periods of time, etc. By focusing on improving your breathing you can encourage better posture and reduce back pain.

One method to reduce the pain is to combine restorative yoga posture like child’s pose with your breath. While in child’s pose you let your lower belly expand on the inhalation and lengthen your exhalation. Allow your abdominal muscles to release as your belly fills with air and once your body makes this connection you should feel some relief in your lower back.

To understand why the breath can help to relieve the back muscles we must first understand our anatomy. Your diaphragm is the primary muscle used in breathing and is connected via accessory muscles to the fourth and fifth vertebrae in the lumbar spine (L4, and L5). Once we learn to allow free movement of the diaphragm we can allow for movement and release to other parts of the body that are connected like the lumbar spine.

You can also use breath to help improve your posture which over time will reduce chronic back pain by improving the underlying issue. Pilates style breathing (also known as posterior-lateral breathing) is one way to help. In this style of breathing you use the inhales to expand the lungs and separate the ribs which helps to lengthen and increase the natural curve of the spine. On the inhalation focus on lifting the rib cage away from the hips. As the ribs pull apart the spine is also lifted apart reducing pressure on the discs.  This back breathing method also creates adequate joint space for better mobility.

Breathing resistance exercises can also help with lower back pain by strengthening the diaphragm. In addition to being a respiratory muscle the diaphragm is also a trunk stabilizer. A strong diaphragm can reduce chronic lower back pain by helping to stabilize the lower spine and increase mobility. The Expand-A-Lung is a great product for strengthening your diaphragm as well as the intercostal muscles. Continued use of Expand-A-Lung encourages deep breathing which can be applied to ease Pilates style breathing. The Expand-A-Lung works by providing both inspiratory and expiratory resistance this causes the respiratory muscles (including the diaphragm) to contract resulting in stronger respiratory muscles which are linked to better lumbar stability.