And Breathe….The toughest month of the year is almost over!
What can we tell you that you don’t already know about breathing, though?
We all breathe. From the moment we are born, every single day, all day, and all night long, without fail. So why would Sports Massage Therapists even consider how you breathe when you come to see us?
Let us shall explain.
The Anatomy and Muscles of Breathing
Your diaphragm, the major muscle of breathing. It is a thin and dome shaped muscle that separates the abdominal cavity from your thoracic cavity. When you inhale, the diaphragm contracts so the centre of it moves downwards. Then edges of the muscle move upwards.
Next are your external intercostal muscles, which are also primary inspiratory muscles. Normal expiration occurs with the natural elastic recoil of your lungs and surface tension. If you forcefully exhale, this action is aided by your internal intercostals and abdominal muscles.
Please Note
It is wise to note however, that all muscles attached to your rib cage have the potential to cause a breathing action. These are known as accessory muscles and include your sternocleidomastoid, scalenes, pectoralis major and minor, serratus anterior, latissimus dorsi, and serratus posterior, which aid inspiratory action and your abdominals, external and internal obliques, transversus admonish, iliocostalis, longissimus, and quadratus lumborum which can all aid expiratory action.
If you know you muscle names, you will see in that list muscles which are in your neck, your chest, your upper, mid, and low back.
The accessory muscles are recruited during times of exercise because of the increased metabolic need but are also recruited during times of respiratory dysfunction.
Stressed Breathing
Respiratory function can be impaired during an accident, injury, trauma, illness, disease, or emotional stress. During emotional stress, the body has a fight or flight function to keep you safe. This can be triggered by something like your boss who is unhappy with you, walking towards you with further pressure for a task. This places your diaphragm and breathing into a stress state. Getting you ready to fight or flight the situation.
The other thing that happens during such situations, is that your muscles which are influenced by movement in the rib cage can be compromised. For example, do you feel stressed at work, and you also experience headaches or a sore neck? One cause could be shortened breathing patterns which do not allow for your rib cage to expand efficiently, having a knock-on effect to your other muscles.
Effect of Poor Breathing on Your Body
If you are experiencing a physical illness which restricts your breathing, please seek advice from your doctor or a respiratory physiotherapist.
Not only can your other joints and muscles be affected, all the way from your head, down to your toes, is that your joints can have reduced action. If your diaphragm is working inefficiently, or stuck in a shallow breathing pattern, it can affect your shoulder range of movement as well as your pelvis function… causing knock effects all over your body.
When a Sports Massage Therapist is Needed
We can assess your posture and see what is not doing what it should, muscle and joint wise. Talking with you about your lifestyle and job to see if there is anything that helps us identify what muscle could be the cause. Including your respiratory muscles. We can help release or activate most muscles that are suffering and bring quick relief to you. Whilst looking a bit further to figure out deeper issues.
How to Improve Your Breathing
This is something for you to research for yourself. Deep and diaphragmatic breathing are techniques long used in meditation and yoga. It may sound a bit far-fetched at times, during a yoga practise, to move with the breath. To inhale and exhale at certain points of movement, but it is vital. Your breathing action allows the ribcage to expand and depress at the right moments. This allows your arms, legs and back to bend and twist as they are needed. A great benefit to breathing deeply and with intention is stronger core muscles, and an improved stamina for your other sports and activities.
Fix Your Breathing
Need to fix your breathing patterns and the issues its causing? Get booked in here to avoid disappointment.
Thank you for taking time to read this week’s blog – And Breathe.
Don’t forget to get your next sports massage at www.astralfitness.co.uk. You can use my Booking Link or check out my website for a little further information at www.astralfitness.co.uk
See you soon,
Chloe, Jen, Steve, and Sam