Understanding the Basics and Physiological Signs of Improper Breathing

As a medical massage therapist, I cannot stress enough the importance of deep diaphragmatic breathing, especially into the back at full lung capacity. This type of breathing is crucial for your overall health and well-being. Neglecting to engage in proper diaphragmatic breathing can lead to a host of physiological issues, including increased anxiety, GERD, stress incontinence, GI motility issues, balance problems, low endurance, fatigue, feeling winded, and low/mid back pain.

Breathing is an automatic and essential function of life, yet many of us go through our days unaware of how we are actually breathing. While it might seem impossible to breathe incorrectly, the reality is that improper breathing patterns are quite common and can significantly impact our health. This is why I wanted to explore the importance of deep diaphragmatic breathing, particularly into the back at full lung capacity, and highlight the physiological signs indicating you might not be breathing correctly.

The first step is understanding the basic mechanism for how we breathe. So, diving down into the deep recesses of my A&P class from years ago, I've outlined a few of the basics.

The Process of Breathing: A Simple Explanation

Inhalation

• When you inhale, the diaphragm—a dome-shaped muscle at the base of your lungs—contracts and moves downward, creating more space in the chest cavity.
• This downward movement of the diaphragm decreases the pressure inside the chest cavity relative to the outside air pressure, causing air to flow into the lungs.
• As the diaphragm contracts, the lungs expand, and air fills the alveoli, the tiny air sacs where gas exchange occurs.

Exhalation

• Exhalation is usually a passive process. As the diaphragm relaxes, it moves back up to its dome shape, reducing the space in the chest cavity.
• This upward movement increases the pressure inside the chest cavity, pushing air out of the lungs.
• During active or forceful exhalation, such as during exercise or blowing out candles, the abdominal and intercostal muscles contract to help expel air more forcefully.

The Role of Accessory Muscles

• While the diaphragm is the primary muscle involved in breathing, other muscles also assist, especially during more strenuous breathing or when the diaphragm is not functioning optimally.
• Accessory muscles include:
  • Intercostal Muscles: Located between the ribs, these muscles help expand and contract the ribcage.
  • Scalenes: Found in the neck, these muscles lift the first and second ribs, assisting in the expansion of the chest cavity.
  • Quadratus Lumborum (QL): These muscles, located in the lower back, help stabilize the lower ribcage and support deep diaphragmatic breathing.
  • Other accessory muscles involved in breathing include the sternocleidomastoid (which lifts the sternum), the pectoralis major (which helps elevate the ribs), the trapezius (which assists in lifting the shoulders and expanding the chest), and the external intercostals (which assist in rib elevation).
• Overreliance on these accessory muscles can lead to shallow breathing and associated issues. Using these muscles more than necessary can result in tension, fatigue, and improper breathing patterns, exacerbating other physiological problems.

Understanding this basic process of breathing highlights the importance of the diaphragm and how deep diaphragmatic breathing can enhance overall health. Focusing on proper diaphragmatic breathing is crucial to avoid these issues and promote overall well-being.

How does this affect me?

Increased Anxiety and Stress Levels

Shallow Chest Breathing and the Sympathetic Nervous System

• Shallow chest breathing, which often happens unconsciously, activates the body's sympathetic nervous system. This response is the body's fight or flight mode, a state of heightened alertness and stress.
• When we breathe shallowly, we use the upper chest and neck muscles rather than the diaphragm, resulting in quicker, less effective breaths. This can cause a perpetual state of stress and anxiety.

Diaphragmatic Breathing and the Parasympathetic Nervous System

• Deep diaphragmatic breathing engages the parasympathetic nervous system, which is responsible for rest and digestion.
• This type of breathing helps lower cortisol levels, the hormone associated with stress, promoting relaxation and reducing anxiety.

GERD and GI Motility Issues

The Connection Between Breathing and Digestion

• The diaphragm plays a critical role in the digestive process by aiding in the movement and function of the stomach and intestines.
• Shallow breathing can disrupt the normal function of the diaphragm, leading to issues like gastroesophageal reflux disease (GERD) and impaired gastrointestinal (GI) motility.

Stimulating the Vagus Nerve

• Proper diaphragmatic breathing stimulates the vagus nerve, which runs from the brain to the abdomen and controls various aspects of the digestive system.
• By improving vagal tone through deep breathing, digestive health can be enhanced, reducing symptoms of GERD and improving GI motility.

Stress Incontinence and Pelvic Floor Dysfunction

The Role of the Diaphragm in Core Stability

• The diaphragm, pelvic floor, and abdominal muscles work together to maintain intra-abdominal pressure and core stability.
• Shallow breathing can lead to a weakened pelvic floor, resulting in issues such as stress incontinence.

Strengthening the Pelvic Floor

• Deep diaphragmatic breathing supports the pelvic floor by promoting proper engagement and coordination of these muscles.
• This practice can help alleviate pelvic floor dysfunction and improve continence.

Low Endurance and Fatigue

Oxygen Exchange and Energy Production

• Efficient oxygen exchange is crucial for energy production and endurance. Shallow breathing limits the amount of oxygen that reaches the lower parts of the lungs where gas exchange is most efficient.
• This inefficiency can result in fatigue and decreased endurance, making physical activities more challenging.

Enhancing Stamina through Proper Breathing

• Diaphragmatic breathing maximizes oxygen intake and distribution, providing muscles with the oxygen they need to perform optimally.
• Athletes and active individuals can benefit from improved stamina and reduced fatigue by practicing proper breathing techniques.

Balance Issues and Low/Mid Back Pain

The Diaphragm as a Core Stabilizer

• The diaphragm's movement is integral to core stability and balance. It helps maintain the alignment and posture necessary for daily activities.
• Improper breathing can cause overreliance on accessory muscles, leading to imbalances and low/mid back pain.

Reducing Muscle Tension and Pain

• Shallow breathing often involves the overuse of neck and back muscles, contributing to tension and pain.
• By engaging the diaphragm, these muscles can relax, reducing discomfort and improving overall posture and balance.

Recognizing and addressing improper breathing patterns is crucial for mitigating various physiological issues. Deep diaphragmatic breathing can significantly improve quality of life by enhancing overall physical and mental health. By becoming more aware of how we breathe and making a conscious effort to practice proper diaphragmatic breathing, we can enjoy the numerous benefits that come with it, from reduced anxiety to better digestive health and improved endurance.

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