The Importance of Efficient Breathing
Breathing is a key function of the body that sustains life. As a physical therapist specializing in Functional Manual Therapy, how efficiently a person is able to breathe is an important part of my evaluation. I look at the whole person and the inter relationship between different structures. When I find a breathing problem, I consider its impact on the body and the far-reaching effects on structure and function. I often begin my treatment in this place.
Breathing can be changed by many conditions ranging from musculoskeletal problems such as low back pain, to disease processes such as asthma, to chronic psychological problems.
Efficient breathing occurs when there is mobility throughout the rib cage and when the diaphragm is the primary driver, leading to efficient function of the other respiratory muscles.
The diaphragm is a large dome shaped muscle, which descends and flattens during inhalation, lifting and widening the lower ribs creating forward displacement of the abdomen. When the diaphragm is functioning automatically during normal, relaxed breathing, and during exertion, it has multiple effects on the body. It allows the body to efficiently supply oxygen needed for metabolism and efficiently remove carbon dioxide.
The diaphragm also acts like a masseuse to the organs as it beautifully lowers and elevates, optimizing the health and function of the organs and assisting with normal mobility and motility. This helps prevent problems such as constipation and Gastro Esophageal Reflux Disorder by stimulating the organs and allowing efficient movement and function to occur. The diaphragm is also a core muscle, and along with the other core muscles of the trunk, such as the deep abdominal muscles and pelvic floor muscles, provides intra- abdominal and intra-thoracic pressure helping create postural stability. This prevents problems such as low back pain.
The diaphragm also allows the nervous system to transition from a sympathetic state to a parasympathetic state, allowing for optimal relaxed function instead of being in fight or flight mode. Efficient breathing also creates rhythmic pressure fluctuations, which are important for movement of body fluids such as blood and lymph and has an important effect on the cardiovascular and lymphatic systems.
Common dysfunctional breathing patterns include paradoxical breathing, where the abdomen draws in and the lower ribs do not expand during inspiration. This is a sign that the diaphragm is not functioning well. Another common dysfunction occurs when the muscles running from the neck to the rib cage pull the rib cage vertically up during inhalation. This can lead to chronic neck pain and headaches. Also, postural changes may occur when the body may try to compensate for inefficient breathing by creating a forward head posture in an attempt to open up the airway. Conditions like asthma and other lung diseases can lead to hyperinflation of the lungs and inefficient expiration. This hyperinflated position of the rib cage prevents the diaphragm from working properly.
As a Functional Manual Therapist, I help patients improve how they breathe by first treating restrictions that prevent efficient breathing. This may include orofacial work to improve airway restrictions, as well as work to mobilize the rib cage, diaphragm and thoracic spine. Postural education plays an important role in allowing efficient breathing and restoring automatic activation of the core muscles of the trunk. When appropriate I utilize techniques such as the Buteyko Method which trains nose breathing instead of mouth breathing thereby reducing the volume of air breathed in and out. This method has been shown to be very effective with patients who have asthma, as it trains the body to tolerate higher levels of carbon dioxide and utilize oxygen more efficiently. Specific exercises help develop mindfulness and awareness of the breath which helps retrain efficient breathing patterns. This improves postural alignment and consequently the responsiveness of the core muscles. Controlled breathing also helps to restore mental and emotional balance. Practices such as Yoga and Qi Gong that incorporate breath work that helps direct vital force or energy, are also very helpful.
Breathing is life and working with the breath helps us find a path towards a healthier life in both mind and body.
For further information go to www.alisonpalmerpt.com or to schedule an appointment please contact Alison Palmer at Alison Palmer Physical Therapy and Wellness Center 728 1135. We are located in the Cimarron Lodge at the bottom of lift 7. Wellness is the full integration of mind, body and spirit. We look forward to helping you towards a healthier life.