We breathe between 17 000 & 23 000 times a day at rest. It is important to learn to breathe properly and efficiently
When we breathe properly and efficiently our diaphragm contracts and drops down into the abdomen drawing the breath into the lungs. The abdominal muscles respond by lengthening (eccentrically loading) to allow the diaphragm to drop down. This in-turn creates intra-abdominal pressure (IAP) that provides core strength/stability. As we breathe out, the abdominal muscles work together to contract and the diaphragm relaxes.
Breathing properly
If we are not breathing efficiently this can have an impact on the rest of the body. Tension builds in your neck and shoulders. Possible low back pain occurs. Pelvic floor issues such as incontinence or you may have digestive and circulatory issues. General muscle aches and pains. Breathing can be affected by work, life, stress, posture, medical conditions and injuries.
We can lose our ability to access diaphragmatic abdominal breathing. We become upper chest breathers, unable to use our full lung capacity. If we look at babies, they take full abdominal breaths using their diaphragms and abdominal muscles. There is little movement in the chest and thorax.
If we are not breathing effectively compensations can occur every day. This has a direct affect our core stability which is essential for all activities.
Breathing strategies
Assessment and optimisation of your breathing will be an integral part of your treatment journey with Sarah. You will gain strategies to develop efficient diaphragmatic breathing and can practise at home. You can then include them before workouts or activities.
My experience with Breath re-training
As a Pilates instructor I had always considered my core stability to be good however, it was at the expense of my neck. When exercises became more challenging I could do them but I would always have a sore neck which indicated that my core was not switching on completely. Following some simple breathing drills I have learned to build IAP effectively with diaphragmatic breathing and this has enabled me to gain a greater endurance when attempting challenging exercises without neck pain.