The act of taking a breath seems simple, but there are many complex movements happening. Every day we breath on average 22,000 times a day! That gives us many opportunities to check in and analyze the quality of our breathing.
We should all be breathing with ease, and only using minor effort on the inhale. The exhale is purely elastic recoil. However many of us are breathing incorrectly or with too much effort. Poor breathing mechanics lead to other health challenges. Low oxygen saturation to our brains and organs, neck tension, shoulder tightness, diaphragm spasms, ribcage dysfunction are common effects of this.
Here are 3 exercises to check in with your breath:
- Diaphragmatic breathing:
o Place 1 hand on your chest, one hand on your belly. Take a slow deep breath. Make sure your belly lifts before your chest! Never allow your neck muscles to tense during this exercise. Keep your neck relaxed.
- Box breathing:
o Inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds. This gets you in tune with your breath. Combine this exercise with the diaphragmatic breathing for more focused.
- Diaphragm stretch:
o Put your hands on your knees and take a deep full breath. On the exhale suck your belly inwards. Intentionally lift the diaphragm up so your breath expands at the bottom. Hold this stretch while deeply sucking the belly towards your spine. Allow your ribs to open and flare.
Common symptoms of poor breathing include:
- Neck pain, stiffness, loss of range of motion
- Stiff shoulders, can’t lift overhead
- Headaches, lightheadedness
- Upper rib pain
- Muscle spasms in the traps
- Low back pain
- Lack of flexibility
Bad breathing mechanics can affect everyone. However we frequently see breathing problems after: car accidents, postpartum, times of high emotional stress, sport injuries or whiplash trauma.
Get your breathing checked by a chiropractor like us here at Thrive Family Chiropractic. Reduce your pain and get breathing better right away!
Monday 2:00pm - 5:00pm
Tuesday 8:00am - 11:00am & 2:00pm - 5:00pm
Wednesday 2:00pm - 6:30pm
Thursday 8:00am - 11:00am & 2:00pm - 5:00pm
Friday, Saturday, Sunday CLOSED
Serving the communities of Huntington Beach, Seal Beach, Westminster, Fountain Valley, Costa Mesa, Irvine, Newport Beach, Garden Grove, Santa Ana
Thrive Family Chiropractic
18141 Beach Blvd Ste 150, Huntington Beach, California 92648