Get That Rib Cage Moving
Typically at the beginning of each group class, we spend a few moments focused on breathing with some big 360 degree rib-cage breaths to help us settle in and get focused for the hard work that is to come during class.
But, there's more to taking big breaths than just settling the nervous system. Did you know that you can strengthen your breathing muscles and breathing mechanics? Just like lifting weights to build muscle or stretching to improve flexibility, you can complete breathing exercises to help strengthen and lengthen your diaphragm, intercostals (muscles between the ribs) and rib cage. A tune up of the respiratory system can go a long way.
Here is what an optimal breathing pattern looks like:
·On inhalation, the lungs fill
· The diaphragm descends
· The rib cage expands to the front and back, and to both sides
· The pelvic floor descends
On exhalation,, the lungs empty
· The diaphragm rises
· The rib cage moves in
· The pelvic floor rises
However, what happens for most is people doing the reverse of this. As people breathe in they pull in their stomach and lift their shoulders. The breathing motion becomes an up-down movement of the rib cage, rather than an in-out or a "360 degree rib cage breath". This is called paradoxical breathing because the rib cage is actually being squeezed, while the lungs and diaphragm are trying to expand. This type of breathing is most often seen in people who are frequently in stress mode, chronic asthma sufferers, or people who have been conditioned to constantly hold their stomachs in.
Notice your breath throughout the day and try to make BIG rib cage breaths on the inhale. Not only may you notice a calming effect on your mind and body, but over time you're actually helping to strengthen your diaphragm which in turn helps you use less effort and energy to breathe.
*This week's blog was written with a particular client in mind who told me she has a pulmonary condition and gets a check up every few months. At her most recent appointment her pulmonologist told her that her lung capacity had improved 30% over her last appointment and said she's never seen a change this big before. The doctor asked what she's been doing differently and she told her she thinks the breathing in her Pilates classes has helped her, along with being more focused on strengthening her chest and upper body muscles. Kudos to her on a stronger respiratory system!