3 Exercises to Improve Your Breath
Why We Care About Breath
A good, diaphragmatic breath supports our body in many ways. With that true diaphragmatic breath, we can access our deep stabilizing muscles better, and move more efficiently. By doing this, we can improve symptoms such as back pain, pelvic pain, neck pain, and prolapse symptoms (to name a few!).
If we have an altered breathing pattern, the rib cage is often stiff in one or more directions (not moving in 360 degrees). The most common places to be “stiff” are the back of the rib cage and the side of the rib cage.
If we have stiffness through the back or sides of the body, our breath will try to go anywhere that is less stiff (path of least resistance) - usually forward into the belly or up into the neck - which will exacerbate the issue.
To learn more about the difference between a diaphragmatic breath and non-optimal breathing patterns, check out our blog What Is Diaphragmatic Breathing?
Getting back-body expansion
Try these two positional breathing exercises (shown below) to feel the middle and low back expand as you breathe. If one feels better than the other, stick with that one!
1. Supported Child’s pose with pillow
2. Deep squat with support
With each exercise, think about:
Directing your breath to move down into your body
Let the pelvic floor relax - no clenching, just let the tension go
Let the back gently expand
Try not to force your belly into the pillow (child’s pose) or force your belly into your legs (deep squat).
The exercise in a squat is more intense than the child’s pose stretch. If it feels too intense, you can also try sitting on a low stool or a yoga block to make it feel more relaxing and comfortable.
Getting side-to-side expansion
Next, try this positional breathing exercise lying on your side in order to get your ribs moving side to side.
3. Side body breathing
As you breathe in, let the ribs move your hand towards the ceiling
As you breathe out, give some gentle pressure down towards the floor with that top hand to help get ALL the air out of your lungs and give the stiff rib cage a little bit more of a stretch. You should notice a little more movement toward the ceiling on your next breath in!
Make sure you do this on both sides: It is not unusual for this to feel more challenging or more stiff on one side than the other.
Option: try putting a small towel roll or pillow underneath your ribs and side body for support.
Why Does It Matter?
Some benefits of re-establishing proper breathing:
Allows your core muscles to activate evenly
Naturally lengthens and strengthens the pelvic floor
Relaxes your hip flexors
Improves your intra-abdominal pressure (important for mitigating risk for prolapse, diastasis recti, and hernias)
Decreases neck, low back, and SI pain/tension
Regulates stress hormones through the Parasympathetic Nervous System
Next Steps…
Personalized direction about breathing mechanics can make a huge difference when addressing pelvic floor symptoms, improving core muscle function and relieving back and neck pain!
If you live in Portsmouth, NH, book a FREE discovery call with one of our physical therapists to find out if we can help you take the next step on your journey to feeling healthier and empowered.
