Breathe Easy – How Breath can impact your health

A patient recently asked me about how their breath impacts their nervous system and physical health. It's an insightful question that underscores the profound connection between our breath and our overall well-being. Breathing is not just an automatic bodily function; it's a gateway to understanding and improving our health, including respiratory health. Many people have been diagnosed with breathing difficulties, whether due to asthma, allergies, or other lung diseases, but far more come into my office with disordered breathing patterns as a result of posture and chronic stress. The role of chiropractic care in alleviating respiratory symptoms coupled with regular breath practice is often not what first comes to mind for people. 

Consider the spine as the foundation of your body's wellness. Just as the roots of a tree support its vitality, the alignment of your spine influences the function of your entire body. Restrictions in spinal movement and poor posture impact how our diaphragm is able to help fill our lungs and, in turn, impact how we are able to fuel our body with the oxygen it needs to stay strong and alert. Chiropractic care, acupuncture, and fascial work all emphasize the interconnectedness of the musculoskeletal and nervous systems. So often, someone will stand up after treatment and remark that they are able to breathe so much more easily! It is one of the most common “side effects” of care in my office, along with better sleep and pain relief. Once the function of spinal and muscular mechanics are corrected, – home breath practices become more accessible. These practices, when incorporated into your daily routine, can contribute to improved well-being and overall vitality. Breath meditation is really my favorite form of meditation. It helps occupy my mind with a focus to quiet down all those thoughts that bounce around. Here are a couple of my favorites:

1. Diaphragmatic Breathing (Belly Breathing): Diaphragmatic breathing involves engaging the diaphragm, a dome-shaped muscle beneath the lungs, to facilitate deeper and more efficient breaths. To practice diaphragmatic breathing:

   - Find a comfortable seated position or lie flat on your back.

   - Place one hand on your chest and the other on your abdomen.

   - Inhale deeply through your nose, allowing your abdomen to rise as your lungs fill with air.

   - Exhale slowly through your mouth, feeling your abdomen gently fall.

   - Focus on the sensation of your breath moving in and out of your body, emphasizing the expansion and contraction of your abdomen.

2. 4-7-8 Breathing Technique: The 4-7-8 breathing technique, also known as "relaxing breath," promotes relaxation and reduces stress by regulating the breath's rhythm. Here's how to practice the 4-7-8 technique:

   - Sit or lie in a comfortable position, with your spine straight and shoulders relaxed.

   - Close your eyes and take a deep breath in through your nose, counting to four.

   - Hold your breath for a count of seven.

   - Exhale slowly and completely through your mouth, making a whooshing sound, counting to eight.

   - Repeat the cycle for a total of four breaths, gradually increasing as you become more comfortable with the technique.

3. Alternate Nostril Breathing (Nadi Shodhana): Nadi Shodhana is a yogic breathing practice that promotes balance and harmony within the body and mind. This technique involves alternating breath between the left and right nostrils. Here's how to practice alternate nostril breathing:

   - Sit comfortably with your spine erect and shoulders relaxed.

   - Place your left hand on your left knee, palm facing upward, or in Gyan mudra (thumb and index finger lightly touching).

   - With your right hand, bring your index finger and middle finger to your forehead, resting lightly between your eyebrows.

   - Use your thumb to close your right nostril and inhale deeply through your left nostril, counting to four.

   - Close your left nostril with your ring finger, release your right nostril, and exhale slowly and completely, counting to six.

   - Inhale deeply through your right nostril, count to four, then close your right nostril.

   - Release your left nostril and exhale slowly and completely, counting to six.

   - Repeat the cycle for several rounds, focusing on the gentle flow of breath and the sensation of balance within your body.

These breath practices not only enhance respiratory function but also promote relaxation, reduce stress, and support overall nervous system health. When combined with chiropractic care, they contribute to a comprehensive approach to well-being, addressing both physical and mental aspects of health. Incorporate these breath practices into your daily routine, dedicating a few minutes each day to mindful breathing. As you cultivate a deeper connection with your breath, you'll discover the transformative power of conscious breathing in promoting nervous system health and overall vitality.

To learn more about integrating breath practices into your wellness routine and exploring the benefits of chiropractic care, schedule an appointment with Sherrie Papa, DC in Franklin, TN. Take the first step towards enhancing your nervous system health and embracing a holistic approach to well-being. Your body and mind will thank you for it.