Take Time to Focus on your Breathing

Now, more than any other time, we should regularly spend a few moments each day and think about our breathing.

The current change in our life styles will have a significant impact on our breathing, whether that is due to lower levels of activity from the imposed restrictions, or an increase in stress and anxiety due to the unprecedented circumstances we find ourselves in.

Both of these scenarios will lead us to spending most of our time doing what we call Apical Breathing.  This is when the breathing is mainly confined to the upper chest. As a result of apical breathing, the accessory muscles in your shoulders are doing all the work without the pay-off of a deep breath. Since the inhalation is shallow, the body has to compensate by breathing more frequently. This creates a poorer exchange of oxygen and increase tension in our neck and shoulders. 

How the lungs work Tempest Health

Ideally we should spend regular periods of time doing what is known as Diaphragmatic Breathing.  This is when we use the diaphragm to lift and spread the ribs on inhalation and ease them back down on exhalation.  This allows the lungs to work more efficiently, utilising a larger proportion of the lungs resulting in more oxygen being transferred into the bloodstream and around the body.  It also reduces the work load of the muscles around our neck and shoulders.

Try these two approaches to improving your breathing technique, feel the benefits of increasing oxygen supply and reducing the tension in the muscles around your neck and shoulders.

Technique 1 ‘At Rest’

Lie on your back with your hips and knees bent up, feet flat on the floor. Place a folded towel or small pillow under your head. Place your hands across the lower half of your ribcage with the tips of your fingers slightly interlaced.  Breathe in and allow your lower ribs to expand widthways. Let your fingertips draw apart from one another slightly. Breathe out and allow your ribcage to sink inwards and downwards. Your fingertips may interlace slightly as you empty your lungs. Watch that you do not lift your breastbone as you breathe in. Instead imagine the back of your ribcage spreading wide into the floor underneath you.  Keep your neck and shoulders relaxed.

Once you have learned to do this exercise lying down you can then use this skill to improve your breathing when sat at your desk or when standing up.

Technique 2 ‘Being Active’

When we increase our activity levels we require more oxygen and therefore generally we employ more of our lung capacity to do this.

Current Government guidelines (as of 23rd March 2020) allow each individual to leave the house for exercise once a day. So a run, walk or cycle (within social distancing limits) are excellent ways of improving your breathing. If you are unable to do this then the following exercises can be done in your own home:

  • Star jumps
  • Step ups on the bottom step of the stairs
  • Repeated sit to stand from a chair
  • Skipping
  • Squat thrusts/burpees

The list is endless so see what you can come up with!

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Antonia Perez
Antonia Perez
2023-11-25
We got an appointment promptly, the appointment went smoothly. Very nice physios. 👌
Fran Helen
Fran Helen
2023-11-06
Really knowledgeable and supportive, with clear advice to help. I feel so reassured after this appointment, highly recommended, they really listened to me. Thank you.
Brenda Hinnell
Brenda Hinnell
2023-10-27
First visit and in urgent need of physio as really suffering from not being able to run. Lottie was very patient and understanding with a lovely manner. She worked wonders and I am looking forward to my next visit.
James Grierson
James Grierson
2023-10-21
Great first appointment, really listened to my problems annd thorough anssessment and have come up with a clear rehab plan to get me back on track.
Nuisha Russo
Nuisha Russo
2023-10-21
I had a really good visit to GoPhysio. I have had sciatica for two months and it wasn't showing any signs of improvement. Sophie gave me a thorough assessment and then provided acupuncture and ultra sound. After one visit my sciatica has almost gone. I am really pleased.
kay luffman
kay luffman
2023-10-08
Everyone at go physio is so helpful & friendly. I have been receiving treatment for golfers elbow from Hannah Gelder, and couldn’t be happier, I wish I had gone earlier! She explains everything well, and guides you through exercises etc. very amiable and makes you feel at ease. Highly recommend
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2023-10-07
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Mark Dewey
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2023-10-05
Go Physio definitely the place to go, came away feeling better and reassured and with a plan going forward.
Christine Raw
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2023-10-05
Very professional service and excellent treatment. Listened and gave good advice.
Kay Horton
Kay Horton
2023-10-05
I have been attending goPhysio for about two years. As a company they are very professional and provide a very good level of service to include efficiency and courtesy and are always consistent in their approach. This very much includes the admin /reception team whom are the first people you make contact with. My Physio has excellent knowledge and has assisted me with sound advice and ongoing exercise regimes which are achievable and realistic. This has supported me well in between appointments. Although always busy I am normally able to see Roz at a mutually convenient time. Thank you to all the team