In last month's blog, we learned the components of the core body, the mechanics of breathing, and how our breath creates pressure within our core. In this month's blog, we will examine how poor breathing habits can negatively affect our overall health and how we can improve our breathing for a better quality of life.

When the core is working optimally, pressure is evenly distributed, and all the muscles involved in breathing do their job without any one having to overwork. But when the core system functions poorly, some muscles are underactive, forcing others to become overly active. Pressure is unevenly distributed because some parts cannot move while others move excessively. This overworking of certain muscles, combined with uneven pressure distribution, can contribute to: 

• Jaw, neck, and shoulder tension 
• Back pain
• Lower belly pooch
• Pelvic floor tension 

Dysfunction in the core can result from various factors, but modern life is often the culprit. When we sit and round forward excessively, our spine–especially our upper back–becomes stiff and immobile. Because the bones in our thoracic spine connect to our ribs, if these vertebrae can't move, the ribs also become immobile. The diaphragm and pelvic floor are unable to ascend and descend as they should, and the muscles between our ribs (intercostals) become weak and tight. This is where we run into problems. 

Inhales 

Air/pressure takes the path of least resistance. Thus, if the diaphragm can't descend and the ribcage can't expand, pressure will take a different path. Pressure will go up into the neck and shoulders, out into the belly, or down into the pelvic floor. 

By the same token, if the muscles that open the ribs (diaphragm and external intercostals) underperform, other muscles must overperform. Trying to lift the ribcage, muscles in the neck and shoulders overwork, causing chronic jaw, neck, and shoulder tension. Sometimes the muscles along the spine (paraspinals) try to help, contributing to chronic low back tightness. 

Exhales 

We recall that the internal intercostal muscles work to help close the ribs on an active exhale. If these are weak, the external obliques often take over. Tight external obliques create a cinching effect at the bottom of the ribcage, pushing pressure down into the pelvic floor and out into the lower belly. This pressure going down and out can cause the low belly to pooch and the pelvic floor to become chronically tight. 

How can we improve our breathing for less pain and better function? The answer is simple: MOVE your RIBCAGE when you breathe! We want expansion of front, side and back ribs and an even contraction of the diaphragm down in all directions. When the ribs expand and contract with each inhale and exhale, pressure is evenly distributed, the primary breathing muscles do the work of breathing, the pelvic floor functions better, and the muscles NOT responsible for breathing get to relax. 

Exercises that mobilize the upper back and ribs, visualization of the desired movement, and breathing in various positions with the help of props can all assist in helping you re-learn how to breathe. Get professional assistance if you need it. Put in the effort and your whole body will thank you!

With sincerity and grace,

Ashley, Instructor and Marketing Liaison