Find Breath. Find Balance Shelly Prosko, PT, PYT, CPI
Pranayama: "Art of learning how to make the most effective use of the air that we breathe and prana that we absorb" (Olivier & Machliss). Healthy Breath Pattern: Most efficient pattern with the least amount of energy or muscular effort to match the metabolic demands for optimal oxygenation to tissues. Breathing Pattern Disorder: "Inappropriate breathing which is persistent enough to cause symptoms, with no apparent organic cause" (Rowley 2002). Increased effort of breathing, that does not match metabolic demands.
Functions of Breathing: Gas Exchange, Posture, Spinal Stability & Mobility, Pelvic Health (continence, Pelvic/SIJ stability, pelvic diaphragmatic breathing), Rib Mobility, Enhance Organ Function, Bodily Fluid Mobility (lymphatic drainage, arterial/venous circulation), voice production, connects our conscious awareness to the state of our body. Breathing patterns influence our bodies physically, mentally, emotionally and energetically. Conversely, our physical, mental, emotional and energetic states can influence our breathing patterns.
Common breathing pattern dysfunctions: apical pattern (overuse of accessory muscles of inspiration) can cause neck/shoulder/TMJ pain, shoulder dysfunctions, pelvic dysfunction, headaches, poor oxygenation of tissues, poor spinal/rib mobility, decreased diaphragm activation=decreased spinal stability, increase stress/anxiety response (which can lead to increased fear, decreased confidence, changes in posture, movement patterns and alter the pain experience). dynamic hyperinflation (shallow/rapid without fully exhaling): leaves increased residual volume of ‘dead air’ or deoxygenated air in lungs, therefore next inhalation = mixing deoxygenated air into blood. Results in mechanical inefficiency of diaphragm, therefore potentially leading to same issues as in 'apical breath pattern' as above. Hyperventilation syndrome: (rapid rate, beyond metabolic demands) = ‘blowing off’ too much CO2, creating environment in blood that causes “Bohr Effect”: decreased Oxygen released into tissues! Also, low CO2 in blood increases S-ANS response (stress response) which then further feeds into increase use of the accessory breathing muscles. Remember: drive for respiration is controlled by amount of CO2 in blood (not Oxygen).
Prosko PhysioYoga Therapy
www.physioyoga.ca
Find Breath. Find Balance Shelly Prosko, PT, PYT, CPI
Why do we breathe abnormally in the first place? Research shows some of these can alter our breath pattern: stress/anxiety (S-ANS dominance), performance anxiety, personality (Type A, perfectionism), unable to feel or express emotions, pain, prolonged postures, prolonged concentration, prolonged talking, poor habits & movement patterns (overtraining abdominals or 'esthetically holding in abdomen'), poor lifestyle choices/sedentary.
A Few Valuable Breathing Methods: Abdomino-Diaphragmatic Breath (“Belly Breath”) Bee’s Breath (Bhramari) Alternate Nostril (Nadi Shodana): at 10:30min mark 1:2 Ratio (Inhalation:Exhalation): prolonging your exhalation can potentially decrease heart rate b/c of Heart Rate Variability (HRV) concept. Transversus-Abominus-Thoraco-Diaphragmatic Breath (TATD) : Gold Standard when practising active asanas. The full diaphragmatic excursion, with a minimal resistance from TrA, allows for provision of spinal stability, spinal & rib mobility, optimal postural alignment, optimal oxygenation (AV), mechanical efficiency. Can be used in conjunction with Ujjayi Breath. Also demonstrated HERE at 10:55min mark. 3-6-5 Coherent Breathing (Elliot): 3x/day; 6 breaths/min (5 secs inhale, 5 secs exhale); 5 minutes
Valuable Concepts for Practise: 1) Allow the breath to lead and dictate your movement and rate at which you move. 2) Inhale facilitates spinal extension; Exhale facilitates spinal flexion 3) Spinal Rotations: Inhale = lengthen, creating stability; Exhale = 'allow', trust, let go deeper into rotation/twist. 4) Explore breath in variety of positions & notice the subtlety of how the breath moves the body (i.e. lying prone or during modified locust pose). 5) Explore asana practise with elbows behind back or one arm behind back (as in triangle or warriors) & use the breath to move the trunk, instead of the distraction of the arms.
Prosko PhysioYoga Therapy
www.physioyoga.ca
Find Breath. Find Balance Shelly Prosko, PT, PYT, CPI
Resources: Breathing Pattern Disorders & Physiotherapy: (CliftonSmith & Rowley, 2011) Anatomical Connections of the Diaphragm: (Bordoni & Zanier 2013) www.gingergarner.com- Ginger Garner (podcasts) www.lifeisnow.ca – Neil Pearson (Record Your Own) www.physioyoga.ca – YouTube Channel Applied Anatomy & Physiology of Yoga: (Olivier & Machliss) Breathing: Accordion, Water Balloon, Mula Bandha – Leslie Kaminoff The Amazing Diaphragm: How Your Breathing Predicts Health - Ginger Garner 6 Reasons Why Diaphragm May Be the Coolest Muscle in the Body - Jessica Reale
Namaste and Love Shelly
Prosko PhysioYoga Therapy
www.physioyoga.ca
