Basics of Breathing

Because breathing is so fundamental, it affects all other body processes. Improper breathing can cause a sore neck and increase stress. We’ve all been told to take a deep breath. We know this means to relax. Deep breathing, breathing with your diaphragm, calms you down. Breathing with your shoulders gets you ready for a fight. The diaphragm is a sheet muscle attached to the bottom of your rib cage. To breath in, it pushes down, expanding the belly, something we hate to do in our image-conscious society.

Breathing Begins in the Belly

Breathing begins in the belly, with the diaphragm. Normal breathing uses the diaphragm alone. When you breathe with your diaphragm, your shoulders don’t move up and down. This breathing uses the bottom part of your lungs. If you find your shoulders moving up and down while breathing, you are using your neck and shoulder to breathe rather than your diaphragm. Neck and shoulder muscles are not designed for everyday breathing. They will get sore and tight from overuse if you use them to breathe. So, concentrate on breathing with the bottom of your lungs, using your diaphragm. This breathing will calm you down.

High-Stress Breathing

When you exercise or need more oxygen because your body senses stress, the diaphragm calls on some extra muscles to help you breathe. There are muscles on the side of your rib cage that expand your chest to open up your lungs more. There are also muscles in your neck and shoulders that lift your rib cage to give your lungs more room. Those breathing muscles are for high-performance breathing.

Breathing for Success

David Grossman, a Special Forces expert, developed a form of breathing called tactical breathing. Special forces master it to relax the body and mind for stressful combat situations. Tactical breathing is breathing with your diaphragm. That means when you breathe, your belly goes out, your shoulders don’t rise and fall. It takes a bit of practice if you have the habit of shoulder breathing.

Tactical Breathing Steps

For tactical breathing,

* breathe in through your nose for 4 seconds, (normal size breath)

* hold 4 seconds,

* breathe out through your mouth 4 seconds,

* hold 4, repeat.

Do this at least 4 times. It might be easier to start by lying flat on your back and put your hands on your belly button. This breathing technique improves your mental state.

Exhale First

Another helpful technique for breathing with the diaphragm is to breathe out first. Push all the air out of your lungs. This requires your diaphragm to compress your lungs. Then release. Your diaphragm will automatically expand, as you can see in your belly.

Belly Bellows

To take a deep relaxing breath, don’t heave your shoulders, inflate your belly. This lowers blood pressure. It makes you healthier.

Lung Strength Training

To get some stronger lung training, you can use a breathing training device call an IMST. When you breathe into an IMST device, it creates resistance to your breath. This resistance makes your diaphragm stronger. The IMST devices are around $75 or less. You can also use a stiff balloon for about $5.

Best 5 Minute Workout

A five-minute workout with the IMST device improves circulation, lowers blood pressure, and even helps with sleep apnea (sleep apnea is interrupted breathing while sleeping). Most people over 65 have high blood pressure, and this exercise helps. With this lung exercise taking only 5 minutes, there is no excuse. There’s still more study to be done, but try it and see if heavy breathing helps you feel better.