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Breathe “Easy”…

Of course we all know that if we cease to breathe we cease to live, however, not many of us consider the way we breathe to have such an effect over the quality of our lives.  A good breathing technique can play a vital role in the improvement of respiratory function, our mood, feeling relaxed, as well as our posture and physical performance.

It is thought that most people breathe shallowly into the top portion of the lungs, instead of a full breath pattern which gets oxygen down into the lower lobes of the lungs where the best gaseous exchange takes place before being transported around to all of the muscles of the body and of course up into the brain.  For optimal breathing we must engage the diaphragm.

To gain diaphragmatic function, breathing exercises should be undertaken concentrating on EXHALATION and not concentrating on the INHALATION.  Exhalation through pursed lips has been shown to relieve dyspnoea (medical term meaning shortness of breath or difficulty in breathing) and hyperventilation (overbreathing), slow the respiratory rate, and increase tidal volume (blood flow to the muscles).

First, ‘purse’ your lips as if they are holding a straw in between them or blowing out a candle on a birthday cake. Then exhale slowly for as long as it feels comfortable.   Next, hold your first finger in front of your face about a foot away and imagine that it is a lit candle. Then exhale slowly as if to “flicker” the flame of the candle with the breath. Breathe in and on the EXHALE again “flicker” the flame. Emphasis should not be on the INHALE but on the EXHALE.

During breathing training, the aim is to adopt breathing tactics that restrict over-activity of the accessory breathing muscles (ie. scalene and trapezius muscles of the neck and shoulders) in order to reduce shoulder rising on INHALATION.

Lots of emphasis is placed on the importance of shoulder stabilisation in STOTT PILATES and during certain forward flexion exercises hands are taken behind the head with elbows wide (“beach pose”) to open the chest and reduce shoulder movement.  This position can also be adopted when practicing this breathing technique.

In STOTT PILATES correct breathing ensures that enough oxygen is flowing to the muscles you are using, and helps prevent unnecessary tension.  A relaxed and full breath pattern encourages focus and concentration.  The breath pattern involves an expansion of the rib cage out to the sides and back without allowing the shoulders to lift. It is also emphasised to breathe into the lower part of your lungs, because there is more efficient gas exchange.

This breath pattern used throughout exercises will help engage your deep abdominal muscles and stabilise your torso.  It also helps to increase flexibility in the thoracic (upper) spine and rib cage.  Inhalation is through the nose, deep into the back and sides of the rib cage and exhalation is through ‘pursed lips’, allowing the rib cage to close.

With the adoption of “pursed lip” breathing you will begin to breathe using the diaphragm effectively.  Perform the breathing exercises for 5 minutes, twice a day if possible. Lying in bed before you go to sleep (adopting the “beach” pose, if shoulders permit this, is a very relaxing way to practice diaphragmatic breathing).

For further information and specific help with this breathing technique or answers to any questions you may have related to breathing speak to one of the Posture Dynamics team.

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At Posture Dynamics we offer Osteopathy, Cranial Osteopathy, Sports Massage and Pilates 1-2-1 or small group training. Find out more about how these therapies can help you.

If you are ready to book your appointment then click below to book online! Alternatively you can contact us on 0207 828 6888. We look forward to hearing from you!

Client Reviews

Simone P
Simone P
2024-01-06
I saw Camilla for an ongoing pulsatile tinnitus issue. I was not familiar with cranial osteopathy and as soon as I got to the appointment, I was warmly greeted and a thorough assesment was taken along with my medical history. I was instantly put at ease. I can honestly say that less than ten minutes after Camilla assessed my jaw and started gently releasing tension, the annoying noise in my ear just stopped. This is a remarkable result and I have rebooked to see Camilla. I am so impressed with not only the high level of evidence based practice but the bedside manner, professionalism, follow up care and cleanliness of the treatment room. I would highly recommend Posture Dynamics for any health concerns.
Audrey Langevin
Audrey Langevin
2023-01-21
I went for the first time for a session last week with Camilla because I recently started to suffer from tinnitus, and I must say she is amazing, not to say talented! After the first session I felt like all the big city life stress had left my body, my jaw felt more relaxed, and after a few days I started to get used to the ringing in my right ear. She took time and dedication to help me relieve constant pain (due to posture and stress) in my upper back and joints. At the end I felt soooo relaxed, happier, smiling, almost like walking on clouds! The tinnitus also has become more bearable, as my muscles feel less tense than before. This week I went to a follow up consultation and as a result of the first one, I felt already more relaxed and the pain in my shoulder and neck has started to decrease. Cranial ostheopathy is a first for me but Camilla’s knowledge, empath and kindness are truly helping.
Caroline Lacave
Caroline Lacave
2023-01-06
Camilla is an amazing osteopath. She is empathetic, friendly and so professional . I felt so relaxed after the treatment, like if she reset my body. I will recommend her 200%!
Anna-Marie Sullivan
Anna-Marie Sullivan
2022-12-01
Daren is fantastic, I highly recommend. As a performer it’s important for me to maintain my body and fix any injuries. Daren is always so accommodating at finding a suitable appointment time that fits my schedule and is a brilliant Osteopath with years of experience.
J Bergin
J Bergin
2022-12-01
Would highly recommendation Posture Dynamics / Daren if you have any issues. He listened to my on going long term back, muscular issue - and sat down and discussed a plan of action / timeline to fix/improve my daily quality of life I’ve seen multiple professionals prior to Daren, and he’s the only one that’s been able to fix things.
sal4755
sal4755
2022-11-30
Darren is an excellent osteopath with a professional and friendly demeanour. I highly recommend Darren’s services to any one seeking to resolve any muscle pains/aches.
Gillian Brown
Gillian Brown
2022-11-15
If you're looking for someone who knows their stuff and can fix your problem, Daren at Posture Dynamics is the man to go to. Be patient and follow what he says and you'll be sorted. I recommend him unreservedly.
Barry Tranter
Barry Tranter
2022-07-31
I fully recommend seeing Daren. He's calm, knowledgeable and works with you to work though your issues. This was exactly what I needed when I came to him with my back problems. I didn't know where to turn to after receiving very little help from the NHS. Give him a call. I've learned loads about my issues and loads about how to look after it.
Simon Pitman
Simon Pitman
2022-07-08
I am midway through the first part of my recovery. I have found Daren to be informative, knowledgeable and skilled. I trust him to guide me in the right direction for my recovery and back to running effectively.
Hazem Hamad
Hazem Hamad
2022-06-29
Daren is a true professional. His knowledge of the musculoskeletal system is extensive and he understands the ramifications of injuries because he’s from a sports background. I have gone from full body muscle tightness and soreness to feeling empowered and much more flexible. Thank you
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