5/10/2019. Diaphragmatic is the most efficient and effective breath.

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1 Ruth Sova Diaphragmatic (lower abdominal) Thoracic (serratus/rib) Chest breathing requires more work to accomplish the same blood/gas mixing than does slow, deep diaphragmatic breathing, and since more work is required, more O2 is needed, resulting in one s taking more frequent breaths. Anxiety is more frequently associated with chest breathing as opposed to diaphragmatic breathing. Clavicular (trapezius) Diaphragmatic is the most efficient and effective breath. Hands on upper rib cage Hands on lower rib cage Diaphragm only not legs, shoulders, back, etc Posture 1

2 Thoracic pulls the rib cage forward and up = compromised diaphragm function. Without diaphragm action, we recruit chest, neck, shoulder, and upper back muscles to act as accessory breathing muscles. Causes chronic tension, locking the upper body into poor /painful posture (slumped shoulders, winging shoulder blades, and a flattened mid-back). Then diaphragm becomes dysfunctional in its postural role = persistent low-back pain Respiration is a fundamental movement pattern with an influence over all other movement patterns. Inhalation - diaphragm flattens, lowers to pull air into lungs Exhalation diaphragm relaxes to dome shape inside the rib cage. If air is left lower ribs remain flared and immobile. Shallow vs Deep compare to Elbow Flexion Lots of ways to teach but get the ribs moving. Train some of the 20,000 breaths a day Try it! Sit, hands on lower ribs. Repeat 3 times. inhale 7 exhale 9 while doing a pelvic tilt (no hamstring), pause and relax 3 Stand and repeat. Hang forward and repeat. Positional Variety because that s how we live. 2

3 Biochemical - The biochemical aspect of breathing/respiration is all about gas exchange: Getting O2 in and CO2 out to maintain the O2/CO2 balance in the blood/body. Psychophysiological - Breathing exercises can enhance parasympathetic tone, decrease sympathetic nervous activity, improve respiratory and cardiovascular function, decrease the effects of stress, and improve physical and mental health Biomechanical - These are actions of the neuromuscular respiratory pump. Think of the muscles (and organs) doing the work. The way we breathe has a significant reciprocal relationship with our posture and mobility. Anatomical exercise breathing refers to the natural matching of the inhalation and exhalation with extension and flexion of the spine/body. Extension facilitates inhalation and flexion facilitates exhalation. In Biomechanical exercise breathing we flip those actions. Inhaling to increase the intra-abdominal pressure during flexion and exhaling to improve muscular action and stability during extension. Biomechanical breathing is key to being able to handle loads through the body during performance. This allows us to power up our strength and stability. Standing (sit to stand, squats) Reaching Stretching Try it! Sit, do not use hips/le. R hand on left ribs if you want. Exhale to turn R, inhale and stay there Exhale to turn further R, inhale relax and stay there Exhale one more time. Then repeat all L. Use Positional Variety 3

4 Standing (sit to stand, squats) Reaching Stretching Try it! Sit, do not use hips/le. R hand on left ribs if you want. Inhale to turn R, exhale and stay there Inhale to turn further R, exhale relax and stay there Inhale one more time. Then repeat all L. Heavy Restore function of upper body muscles upper traps and others Improves core strength by using previously inhibited muscles restoring the diaphragm with pelvic floor facilitating rib movement Prescribe stretch by breath rather than counts (30 seconds vs 6 good breaths) Try it! Seated. Cross arms, long neck. Upper trap stretch with counts Upper trap stretch with breaths 4

5 Overactive when compensating to assist respiration Neck / Shoulders (scalenes, SCM and Pec Minor) SI Joint/Lumbar Spine Anterior Hip Inefficient gas exchange stimulates an inflammatory pre-cursor, increases pain NO WORRIES diaphragmatic breathing has been proven to decrease pain. New Research Diaphragmatic Breathing decrease in negative affect increased sustained attention lower cortisol level This study provided evidence demonstrating the effect of diaphragmatic breathing on mental function, from a health psychology approach, which has important implications for health promotion in healthy individuals. Autonomic Nervous System Sympathetic Parasympathetic 5

6 Sympathetic Parasympathetic Type A Muscle recruitment Race to finish Hypoxia CFS 6

7 Breathe.. like babies The vagus nerve comes from the brain and controls the parasympathetic nervous system, which controls your relaxation response. It uses the neurotransmitter, acetylcholine. Acetylcholine is responsible for learning and memory. It is also calming and relaxing, which is used by vagus nerve to send messages of peace and relaxation throughout your body. Acetylcholine is a major brake on inflammation in the body. Stimulating the vagas nerve turns down the fires of inflammation RA, etc. More research linked the vagus nerve to improved neurogenesis, increased BDNF output (brainderived neurotrophic factor is like super fertilizer for your brain cells) and repair of brain tissue, and to actual regeneration throughout the body. Activating the vagus nerve can stimulate stem cells to produce new cells and repair and rebuild your own organs. VNS Vargas Ner ve Stimulation: There are many ways to activate the vagus nerve and turn on the relaxation response. When you take a deep breath and relax and expand your diaphragm, your vagus system is stimulated, you instantly turn on the parasympathetic nervous system, your cortisol levels are reduced, and your brain heals. SCI- Forward head affects swallowing, strains vocal cords. Stability of spine allows trunk to fall away. Mobility of anterior chest wall allows trunk to fall forward. Scalenes and Sternocleidomastoid may be the only respiratory muscles. Infants - Rib structure is horizontal with narrow intercostals slits. By 1 year of age ribs have elongated and rotated. Lungs reach maturation at about age 12. Geriatrics - Lung compliance increases (decreased elastic recoil so lungs expand easier) BUT rib cage flexibility decreases so breath is smaller. Lymphedema - Empty the abdominal cistern to allow for better flow 7

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