What’s up my Happy, Healthy America?
If you are new here – Hi, I’m Stephanie from G-I-Lane©.com. I create content about Food, Fitness & Flexibility. My specialities are saving time and money. Read all about my company here. Starting January 2018 Monday’s posts will be about Food, Wednesday ‘s about Flexibility and Friday’s about Fitness. Until then, I spent November catching everyone up on everything G.I.Lane© and December is packed with Q&A’s and Story Times! Click the green box on the blog page of this website to subscribe and stay up to date. Thanks for visiting!
What is Standing Deep Breathing for?
Today I have on the schedule to address a question I got from my homie Omar. He asked “What is that thing you do where you go like this?” =) I also want to touch on this subject because recently I did some body work on a friend and had to spend 10 minutes just teaching her how to breathe before I could lay my hands on her. Breathing is absolutely essential during body work … and well, life. I realized then that majority of people probably don’t know what is or how to deep breathe healthily. There are many types of deep breathing. For my food, fitness, flexibility purposes, today I’m going to cover Diaphramic Breathing, what it is, why you need to do it, how to do it, why people have problems. In January I will further expand this post and demonstrate in detail the standing deep breathing posture I practice in my 10 minute daily yoga routine.
Why Pay Attention to My Breath?
Before teaching you a concept, just like college you need to understand why you’re doing it. I talk about prevention in my last flexibility post. No reason to teach you stretches if you’re in bad posture and bad breathing habits for 8 hours which a 30 second stretch won’t do much to counteract. The most important part is you learn things you can do daily that will make the greatest impact. Rather than you learn a large quantity of stretches and modalities but not stick to any of them, and not make a difference in your soft tissues. With flexibility, breathing is first and foremost.
Breathing vs. Labored (Chest) Breathing
Diaphragmatic breathing simply means using your diaphragm to breath. Your diaphragm is a dome-shaped muscle and tendon located at the base of your lungs. It’s your main breathing muscle. You may not know this because we all breath out of our chest instead of our lower belly. The image below from https://fitnessgenes.com/blog/diaphragm/ from a google search can give a pretty good idea about the shape and placement of our diaphragm so you can visualize it in action as you try to practice deep breathing later.
The Diaphragm in Action
Here’s a great minute long video from sohambliss youtube channel so you can visualize this muscle in action. You can see in action from the side and below. Visualize air going into this area rather than your chest only.
Muscles Involved with Labored / Chest Breathing
A lot of us breath out of our chest. We should be breathing from our diaphragm. Many muscles are involved with inspiration. Scalenes which are already tight on most of us from phone and computer use and bad posture also help with raising the rib cage for inspiration. If you breath from your chest it’s called labored breathing. Practicing deep breathing can help train your body to breath diaphramicgaly, reducing the load on your scalenes, allowing them to relax a little, allowing more flexibility in the muscles, therefore the attached muscles and tendons.
Why Deep Breath? Theory
Reasons why you should deep breath are plentiful. With the time I have to write this article, I only have a couple research articles to present that I’ve had time to analyze in order to bring you the facts instead of babe/bro-science.
This article published in the US National Library of Medicine didn’t find enough statistical significance (enough data to “prove” something right or wrong) although found significance (enough to say it probably has something to do with it) increase in vital capacity (VC) after 2 and 5 minutes a Deep Breathing Exercise in 12 participants (not a high enough population to generalize but it’s a starting point), also an improvement in tidal volume (TD). Vital Capacity is the most air that can be exhaled after taking the deepest possible breath. Tidal Volume is the volume of air displaced between inhaling and exhaling. This is getting super scientific even for me. With the time I have left today, let me tell you what it’s personally done for me.
Why Deep Breathe? Practice
I’ve experienced a great amount of benefit from deep breathing.
- Relaxation of neck muscles (discussed below)
- Overall relaxation as I feel greater disbursement of oxygen throughout my entire body.</li>
- >Reduce tension in entire body
- Helps focus and concentration
- Letting go of negativity
- Off-set smoking habits
- Loosens my shoulder muscles
- Calms the mind
- Decreases irritability and nervousness
- Decreases anxiety
- Boosts my mood
- Promotes an all over feeling of health and relaxation
How I do Deep Breathing
I practice deep breathing three different ways:
- Throughout my day as I remember
- When I meditate (some months everyday, some once/month depending on life stressors)
- When I do yoga (at least once/week)
Deep Breathing Throughout your Day
I need to make a quick video showing this instead of trying to explain via text. Stay tuned for the 3rd week of January when I dive deeper into this subject.
For now I just wanted to answer Omar’s questions – what is the thing I do in my yoga time-lapse.
How to do Standing Deep Breathing
Below is my instructional video on how to do standing deep breathing. This is the first posture in my 10 Minute Daily Yoga Routine. Read about my flexibly routine here. The most important part is you learn things you can do daily that will make the greatest impact. Rather than you learn a large quantity of stretches and modalities but not stick to any of them, and not make a difference in your soft tissues.
Stay tuned! Coming in January.
Daily Yoga Routine
I hope you get more consistent with your yoga from this post. Until January practice making your belly as big as possible with every breath without expanding your chest. Thank you for reading! Let me know if you have questions. See you next blog.
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