using breath to calm anxiety, relieve pain, and workout more effectively

Did you know that you can use different breathing techniques to help your body relax, decrease stress/anxiety, engage your core better during exercise, relieve pressure on the pelvic floor and back, and help to manage pain during contractions in labor? Your breathing muscle is called your diaphragm and it is located in a cross-section underneath your rib cage and between your chest and abdominal cavities. 

The first breathing technique we will practice is called a 360 diaphragmatic breath. This is where we learn how to breathe using your diaphragm and not the muscles in your chest, neck and shoulders!

• Lay on your left side in a comfortable position, feel free to use a pillow between your knees for comfort. Rest your right arm along the side of your body and allow your right hand to rest on your belly. 
• Take a comfortable inhale- as you breathe in, try to draw the air downward and feel your belly relax, your right ribcage will expand outward and rise toward the ceiling and your back will expand into the space behind you. Visualize expansion outward from the center of your waist in all directions (360 degree expansion) as you inhale. 
• Allow everything to relax back toward center as you breathe out (exhale). Let go of any tension you may feel in your body. Pause and repeat at a comfortable pace for 1-2 minutes, breathing in/out through your nose if able. 

The second breathing technique is called the destressor breath. This type of breath is great to use if you are feeling stressed or anxious and can also be a way to manage pain during early and active labor contractions. 

• This breath can be performed in a variety of positions- laying reclined on your back, on your side, on hands and knees, forward leaning, sitting, standing-- you get the idea! It is going to be exactly the same as the 360 diaphragmatic breath except that you will focus your attention to long, slow exhales. 
• You can actually use long exhales to trick your brain into thinking you’re relaxed when you feel stressed. Longer exhales tell your nervous system to switch from “fight or flight” (ie. anxiety mode) to “rest and digest” (ie. relax mode). 
• So perform the same 360 diaphragmatic breath but now count how many seconds it takes to take a comfortable breath in. Aim to try to double that number as you breathe out. For example, if it takes you 3 seconds to breathe in, try to breathe out for 6 seconds. Don’t worry if you’re not exactly double-- as long as you slow down the exhales to make them take longer than the inhales it will still work! Perform continuously for 2-5 minutes. 

Our final breathing technique is called the connection breath. This type of breath will help turn on your deepest core muscles for good support when you are exercising. 

• This breath can be performed in any position as well but it is easiest to get the hang of it first in a reclined position with knees bent, laying on your side, or on hands and knees. 
• For the connection breath, perform your 360 degree inhale allowing ribs to move out to the sides and belly, back, and pelvic floor to relax. 
• On your exhale, allow your lower ribs to move together toward each other/your center- this will help turn on your upper abdominal muscles. On the exhale you will also draw your belly button toward your back creating tension or a trampoline-like feeling in your lower abs. Try not to “suck in” but rather “flatten” and create some slight tightening. 
• Repeat, relaxing on inhales and turning on the core on the exhales for 1-2 minutes as a warm up before other core or strengthening exercises.

A final note is that when performing strengthening exercises (even gentle body weight strengthening), do not hold your breath. This is a compensation (cheat!) that puts extra pressure on your back, pelvic floor, or abs and overtime or with increased loads, can result in pain or injury. As a general rule of thumb, it is best to “breathe out during the work phase” of an exercise. The work phase is the harder part of the movement. For example: during a bicep curl, breathe out as you lift the weight up and breathe in as you lower the weight. During a squat, breathe in as you lower down and breathe out as you stand up. 

If you would like more guidance on how to incorporate these breathing techniques to help manage pain/anxiety, to prepare for labor, or to optimize your workout, reach out by clicking the Book Now button above!