How can I train myself to breathe better?
What are the symptoms of not breathing well?
Should I be breathing through my nose or mouth ?
These are all common questions we get asked in clinic each and every week!
When was the last time you consciously thought about your breath? How it changes, how easy or laboured it felt, how that makes you feel? Breathing is an autonomic process, that is, we do it without thinking. We can literally do it in our sleep. However, this does not guarantee we are all breathing “well”.
When you see your osteopath, we will often ask questions relating to your respiratory system, circulatory system, sleep patterns, energy levels and stress levels. There is lots to understand about the importance of the quality of your breath on your overall health and wellbeing.
OK- LET’S JUST TAKE A BREATH
WHY do we need to breathe?
Bring that oxygen (O2) IN (we need it to live)
Take that carbon dioxide (CO2) OUT (although we also need this to live)
Maintain pH balance
Oxygen is needed to create cellular energy, in order for those cells to carry out ALL our vital functions.
Carbon Dioxide is a byproduct of this process, however it serves a purpose too. It is crucial in achieving adequate blood pH levels, plays a role in affinity of haemoglobin for oxygen and provides feedback for our respiratory drive.
HOW DOES THIS WONDERFUL SYSTEM WORK?
A respiratory cycle begins with a breath in (INHALATION) and ends with a breath out (EXHALATION).
The control centres:
There are receptors in your body that detect changes in the CO2 and O2 balance (chemical), as well as lung volume, airway stretch and vascular congestion (mechanical). The receptors carry information from our respiratory tract, blood vessels, cerebrospinal fluid and parts of our brain to coordinate our breathing in response to our body’s needs.
This might mean our breathing rate increases to get more oxygen, slows down to omit CO2, becomes shallow to prevent irritants entering our system, or even cough!
The mechanical parts:
OUR DIAPHRAGM is an autonomic muscle that contracts and flattens to increase the volume of the thoracic cavity and lungs, therefore drawing air into our lungs along a pressure gradient. When it relaxes, it decreases the thoracic volume, increasing the pressure in the lungs, therefore pushing air out of the lungs.
OUR RIB CAGE MUSCLES act to further enhance the movement of the thoracic cavity. One small group functions automatically, but a larger group kick in when we need to increase our respiratory rate or take a larger, more active breath- like with exercise!
OUR LUNGS are built like upside down trees- the trunk being our mouth/nose and throat, branching out to bronchi, then bronchioles and finally the leaves- the alveoli. O2 and CO2 exchange occurs between alveoli and tiny blood vessels, releasing CO2 into the air on exhalation, and carrying the O2 in the blood to our cells.
SO HOW SHOULD I BREATHE PROPERLY?
SO LET’S LOOK AT HOW THE BIOMECHANICS OF BREATHING INFLUENCE OTHER SYSTEMS AND ORGANS?
Important here is picturing our torso to be like a canister, the top being our diaphragm and the bottom being our pelvic floor. The relationship between these two structures is extremely important in many bodily functions.
Musculoskeletally:
The diaphragm plays a fundamental role in defining posture, its maintenance, and body position changes. There is significant research into the relationship between breathing pattern disorders and various musculoskeletal complaints- in particular lower back pain. Given our diaphragm is impacted by our breathing patterns- our breathing is important!
Heart:
The heart is fascially connected to the diaphragm- when the diaphragm moves, the heart is moved. This influences the receptors that detect information about blood pressure. Breathing also affects heart rate variability. The higher your HRT is, the healthier you tend to be.
Abdominal Organs and their Processes
Our intra abdominal pressure affects processes such as movement in our digestive system, urinary system and venous and lymphatic drainage through the lower limb and abdominal cavities.
Pain:
Research suggests there is a relationship between dysregulated breathing and chronic pain. This is demonstrated in studies examining patients with abdominal, lower back or pelvic pain, contracting their abdominal muscles, resulting in chest breathing. Studies have also shown that pain influences breathing by increasing flow, frequency, and volume. To further prove this relationship, paced slow breathing is associated with pain reduction.
The Nervous System:
Two major branches of our autonomic nervous system are the Sympathetic (SNS) and Parasympathetic (PNS) Nervous Systems.
SNS activation will trigger our “flight or fright” response- elevating our heart rate and blood pressure, and inhibiting our digestive movement. Our PNS is our “rest and digest” response, lowering heart rate and blood pressure and restarting out digestion. Both the SNS and PNS are necessary for our survival! But a functional breathing pattern at rest will activate our PNS. Disrupted breathing patterns (i.e. increased respiratory rate, over breathing etc) will cause our SNS to dominate. This can hold us in a state of constant “stress”, triggering elevated cortisol levels and potentially contribute to conditions such as anxiety, depression or adrenal fatigue .
WHAT ARE THE CAUSES OF POOR BREATHING?
Research has shown that it only takes 24 hours for an altered breathing pattern to become habitual- it can be FAST!
Stress, Anxiety, Fatigue, Pain
These emotions can trigger our SNS, which in turn changes our respiratory rate. Long periods of exposure to these factors can alter breathing patterns, which ironically, will contribute to maintaining that “fight or flight” state.
Mouth breathing
This may occur due to sinus obstruction (childhood OR adult) or habit.
Illness:
Apnoea, Asthma, metabolic disorders, COPD, lung diseases.
Environment
Hot or humid environments, pollution, exposure to allergies, altitude
Caffeine/Drugs
Stimulants will increase respiratory rates .
HOW CAN I IMPROVE MY BREATHING?
Like most things, if you’re willing to practice, you will improve!
There are many ways you can work on your breath
Breathwork classes
meditation apps focusing on your breath
yoga
exercising to increase your aerobic fitness and capacity
simple, gentle focused breathing on your own at home.
TAKE HOME POINTS
Breathing is automatic- but sometimes it can become dysfunctional
The science of breathing can be broken down into three main areas
The physiology of breathing well
The mechanics of breathing well
The psychophysiology of breathing well
All areas are connected (ever heard your osteopath say that one?!) and when good breathing patterns are restored, there will be positive improvements throughout the body.
THE BIG ONES:
Enhanced cellular action, metabolism and mitochondria function
Enhanced digestion, posture, stability and vocal quality
Regulation of the “flight or fight” and “rest and recover” arms of the nervous systems and pain processing
An ability to relax/ calm anxious minds
Greater self regulation
When you find yourself in a quiet place next, check in with your breath. How does it feel?
How does your breath feel?
Try taking a slow, deep breath feeling your “belly” expand before your chest. Hold for 1 second, then slowly breathe all the way out, pausing for 1 second before breathing in again. Do this for 10 cycles then check back in!
Sources:
The Science of Breathing Well: https://teachmephysiology.com/respiratory-system/ventilation/mechanics-of-breathing/
The Symptomology Correlations Between the Diaphragm and Irritable Bowel Syndrome:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6153095/
The effect of the correlation between the contraction of pelvic floor muscles and diaphragmatic motion during breathing:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540829/
The physiological effects of slow breathing in the healthy human: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795/
Author: Dr Madeleine Goodman, Osteopath
Copyright: Summit Osteopathy