3 minutes and 30 seconds of reading

Do you ever think about your breath during normal activities? Do you know that the way you breathe can have beneficial or harmful effects on your body? In a sedentary lifestyle, our breathing is usually shallow, inadequate and incorrect. Learn at least the very basic information about your breath. This is because it nourishes all our internal organs with oxygen. In order to be healthy and for everything to work as it should, we need to know how to breathe properly. What does this actually mean?

Respiration is defined as the exchange of gases between the external environment and the body. It is presented by the rhythmic expansion and contraction of the chest volume. We know external respiration (lungs) and internal respiration (blood, tissues). In normal breathing we exchange about 0.5 litres of air, with maximum effort we can breathe up to 2.5 litres of air!

The importance of breath in movement

Breathing and breathing stereotype are closely related to the stabilizing function of the body, i.e. postural function. Breathing and posture are interrelated, they cannot be separated from each other. If we have a poor breathing stereotype, we also have faulty trunk stabilization. The result is an overload of the spine and other joints.

The diaphragm works like a piston. Imagine the abdominal cavity as a barrel full of viscous fluid. As soon as you push into it, the abdominal pressure inside increases, which in turn stiffens the torso. This creates a rigid frame for the muscles that allow the limbs to move. When the diaphragm lacks function, the trigger points must compensate for the stability by painfully restricting mobility. Many factors influence our breathing. Not only our body posture, but also the way we breathe can reveal a lot about us. Breathing changes automatically in anyone who suffers from an internal disorder in the abdominal cavity.

Breathing and psyche

Breathing is a kind of subconscious language of our psyche. We know anxiety, long-term stress, pain, but also joy, excitement or impatience from it. Emotional tuning in involuntary expressions acts as a lie detector. Breathing is very important for the diagnosis of any disease, as these unconscious functions happen automatically. The main effects of slow breathing techniques involve the activities of the autonomic and central nervous systems, as well as the psychological state. By regular and slow breathing we can induce a state associated with increased comfort, relaxation, strength and alertness. Conscious slow breathing reduces symptoms of agitation, anxiety, depression, anger and confusion.

The diaphragm

The diaphragm is one of the largest muscles of the body. The diaphragm is considered the main breathing muscle. This dome between the abdomen and chest cavity flattens when we inhale, which is why we cannot breathe when we lift heavy loads. As a breathing muscle, it is also involved in some actions that our body protects, such as coughing and sneezing. The diaphragm is also involved in phonation, which is a coordinated process between the diaphragm and the muscles of the larynx in which the vocal cords produce the voice. Expert study by Mgr. Peter Bitnar has shown that impaired diaphragm function together with impaired spinal function, and thus postural function, significantly affect the pressures in the oesophagus. Thus, breathing also has an impact on chronic heartburn, which affects up to 40 per cent of people. Postural function has also been linked to swallowing disorders. There are also demonstrable links between diaphragmatic and voiding disorders, bowel movements, gynaecological problems and spinal pain.

The main types of correct breathing

Diaphragmatic breathing

In diaphragmatic breathing, the diaphragm is activated (flattened) during inhalation, thereby compressing the internal organs downwards. For example, the kidney moves a few centimetres downwards when inhaling and upwards when exhaling. The lower thoracic cavity and abdominal cavity expand evenly. In physiological diaphragmatic breathing, not only the abdominal cavity expands, but also the lower part of the chest. The sternum moves forward, the intercostal spaces expand, the lower chest expands in width, and at the same time the anterior-posterior chest expands. The accessory respiratory muscles (scalene muscles, pectoral muscles, upper part of the trapezius) are relaxed.

Chest breathing (upper type of breathing)

In the bony way of breathing, the sternum moves upwards and the chest expands only minimally. The intercostal spaces do not expand. The accessory muscles are involved in inspiration. The way of breathing is also reflected in the stabilising function of the spine. The inability to perform diaphragmatic breathing indicates insufficient or broken interplay between the diaphragm and the abdominal muscles. A common reason is the inability to relax the abdominal wall (especially the upper part).

There are several types of correct breathing, depending on the activity and health condition of the individual. It is ideal to spend at least a few minutes a day in conscious, slow and deep breathing to oxygenate the body. In addition to the physical benefits, you will also feel an improvement in your mood and feelings of well-being. To make sure you don't forget to take a few minutes for your health anymore (even during work), check out the NoPainOffice program, which offers regular reminders and a host of other benefits in addition to tips and exercises. Think about your health and breathe slowly and properly.