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How hard can breathing be? Actually, there is a bit more to it than just ‘breathe in and breathe out’.
Certainly if you are not breathing correctly then it can lead to many other problems such as weakness, fainting, dizziness, confusion, agitation, pins and needles, cramps of the hands and feet, muscle twitching, chest pains or tenderness, shortness of breath, headaches, and even fainting. The chronic effects include tiredness, lack of concentration, sleep disturbances, chest palpitations, irritable cough and breathing discomfort with frequent sighs and yawns, erratic blood pressure, upset gut, bloated feelings, nausea, sexual problems, achy muscles, tension and panicky feelings, depression and anxiety.
I wrote a column earlier on Hyperventilation Syndrome. However, while I outlined the problems, I didn’t address any solutions. So consider this column part two! Stress is often an underlying feature of HVS and the lead up to Christmas can be a very stressful time. So try the one minute tension breaker (below) when the stress levels escalate!
Common mistakes with breathing are:
• breathing too fast
• using the wrong muscles
• breathing too shallow
The normal breathing rate (at rest) for an adult is 10-14 breathes per minute (BPM). As the BPM rate gets higher (over long periods of time) it will often cause problems. The other muscles that can help with breathing under laboured circumstances are called ‘accessory breathing muscles’. Primarily, these are in the chest and neck. When the accessory muscles are overused this will often lead to neck problems and exacerbations of HVS.
Ideal breathing
Our main breathing muscle is the diaphragm, a flat thin muscle at the bottom of the rib cage that attaches to the lungs. It pulls the lungs down as we breathe in. It is an efficient muscle that requires little effort to use. As the lungs are inflated and the diaphragm moves downward the abdomen moves forward. So it really looks like you are pushing your belly out! The rib cage expands to allow for the lungs to inflate and the rest of the body should be rather relaxed. If you are unsure then watch a healthy baby sleeping on their back, watch the stomach move as they breathe.
One minute tension breaker
Lay comfortably on your back. Place your hand on your tummy and as you breathe in gently push your tummy upwards so that your hand rises (while you do this relax the rest of your body so that the only muscle working is your diaphragm). You only need to take a moderate breathe in, it should require minimal effort … you don’t need to suck the paint of the ceiling! As you breathe out let your tummy go and consciously relax your entire body. Repeat this process for one minute. Practice this whenever you can and it will help to refresh you.
