Changing anything that we do automatically, such as postural and breathing habits, can be frustrating and takes time and effort to change. All habits take four steps to change:
- Not being aware when you are doing it wrong
- Becoming aware of when you are doing it wrong
- Consciously doing it right
- Unconsciously doing it right
To start, focus on what you CAN do, and do the exercises daily.
Before making major changes to your breathing, it is also strongly advised to first seek professional assistance to address imbalances in posture, ergonomics, muscle imbalance, joint alignment of vertebra and ribs, correction of faulty movement patterns, as well as addressing underlying stressors (physical, chemical, emotional). Nutritional assessment, meditation and yoga training, stress management training (such as mindfulness-based stress reduction, MBSR).
Interestingly, beginning this process with a focus on exhalation rather than inhalation is more effective, since the conscious mind won’t be as distracted. Focus on a “low, slow” steady rhythm of in / out breathing. Once that is comfortable, start to focus on increasing the exhalation 1 in:2 out.
It is best to start on your back, with hands on your abdomen. Inhale through the nose and out through the mouth. Bring your awareness from chest breathing to abdominal breathing (hands on your abdomen), then wide rib breaths (hands on sides to feel movement), and then back breathing (feel the hard floor press into your back as your breath expands the back ribs).
The “ideal” end goal is to slow the breath to 6-8 cycles per minute with a 7-8 second exhalation and a 2-3 second inhalation. Initially the goal is simply to lengthen the exhalation and to exhale completely without strain (Leon Chaitow).
Here are a couple of additional practices:
- Purse your lips or blow out through a straw to encourage a slow exhale
- Place the tongue on the roof of your mouth
- Putting your hands behind your head (beach position) helps to inhibit chest breathing
Normal breathing is essential for good health and spinal stability. Practicing daily will help you to learn and then reinforce your new breathing patterns. I often encourage my patients to devote 20 breaths a day to this practice. Parse it out as you wish. That way it’s not overwhelming to do.
Happy Breathing!
Thanks to Maria Perri, DC, for her excellent contribution inLiebenson’s Rehabilitation of the Spine, 2nd ed.