Breathe better, feel better

“There is nothing more essential to our health and well-being than breathing …yet most of us aren’t breathing correctly.” (Breath: The New Science of a Lost Art, James Nestor 2020)

According to NICE, we take between 12 and 20 breaths per minute; that’s around 20,000 breaths a day. Yet how many of these are we aware of and how well do we breathe?

Take a moment to breathe.

Becoming aware of your breath is a simple but powerful way to reconnect with your body and nervous system. Taking moments to pause and breathe mindfully – whether at work or with gentle movement or practices like Yoga -can help you shift out of stress, improve focus and feel more grounded and in control.

When breathing isn’t working as it should

I see many clients during my week with stiffness in their necks and tightness across the chest (pectoral muscles). One of these recently observed “I think I don’t remember to breathe”. When we are busy and distracted, we often rely on shallow, upper chest breathing or we hold the breath This inefficient breathing contributes to neck, shoulder and upper back tension, leads to overuse of accessory muscles such as the upper traps, resulting in poor posture. We do need shallow breathing for occasional bursts of activity (such as running away from a tiger!). Over time however, poor, shallow breathing can keep the body in a stressed state, impacting both physical and mental health.

The benefits of breathing well

Conversely, slower, deeper breathing has many health benefits. It helps improve oxygen delivery to muscles and tissues. When we slow down the breath, we stimulate the parasympathetic nervous system, our so-called rest and digest responses. This helps to reduce stress, and lower blood pressure and heart rate.

There are numerous ways of slowing down the breath and achieving this increased feeling of wellbeing. Stepping away from screens and getting fresh air can help, as can yoga, meditation, an exercise class, or simply taking a few mindful breaths regularly throughout the day.

How massage and myofascial therapy can help

By working on key muscles and soft tissues involved in respiration, treatment can help improve breathing patterns.  A key area for me is the diaphragm and intercostals. Releasing tension in these areas improves rib mobility and chest expansion. I also pay attention to the pectoral muscles to help bring the shoulders back, open the chest, and improve posture. Releasing the upper trapezius and neck muscles, not only feels very relaxing, but it also encourages you to breathe more deeply.

In general terms, massage therapy encourages slower, deeper breathing, and promotes relaxation, and overall wellbeing. Simply becoming more aware of your breath and your body is a powerful step. If you’re dealing with tension, stress or persistent tightness, addressing your breathing alongside myofascial/massage treatment can be very helpful.

So, take a pause and a few deep breaths, move your body with some gentle stretching and get outside for a walk when you can. And if you feel you need support, feel free to book an appointment.