Did you know that optimal breathing helps posture and is also linked to less lumbar pain?
There is more evidence that breathing is the key when it comes to posture and human movement. An interesting fact that I came across recently stated that; On average the human breathes 20,000 times a day. When you do breathe it doesn't just happen in the lungs; also you might have heard of breathing into the belly; this is not optimal either.
When you inhale it should happen 360 degrees around the core (cylindrical portion) of the body. Think of a balloon being blown up, this is the inhalation strategy that we utlise on a daily basis.
In today's day and age we are used to the term of diaphragmatic breathing but what is this? This happens when we get intra-dominal pressure around our core and many muscles contribute to this, these are the diaphragm, transverse abdominis and muscles of the pelvic floor.
Does this solve the issue of poor posture though and is there something else to this? Yes; More recently there is a newer term called the "Zone of Apposition"; (ZOA for short).
This is where the diaphragm is correctly domed and the intra-dominal muscles, the Internal obliques and transverse abdominals, are utilised correctly upon inhalation and exhalation.
With the correct activation of the transverse abdominals these bring the ribcage down and back to ensure that the diaphragm is in a better position for inhalation and exhalation and prevents other secondary muscles from taking over, e.g. neck muscles.
So where this is linked to posture? breathing with the correct muscles activated creates stability in the spine and pelvis. This also creates a more anatomically neutral and stable position hence the ability for better posture. The evidence also shows that there is better expansion of the ribcage with out extending through the lower back which can prevent the cause of lumbar pain.
If you wish to breath better I ask you to try the following.
Get in the following position shown in the below picture;
With your weight on your heels and your feet shoulder width apart, ensure your lower back is in contact with the door.
Get a rounded/curved back with your arms placed out in front of you (band optional);
Breathe out for 5 seconds, and feel your side abs.
Pause for 3 seconds and sliently breate in through your nose.
You should feel your back expand as you breathe in
Carry this out for 5 repetitions for 2 sets and see how you feel afterwards.
If you liked this article or breathing drill feel free to reach out for more breathing drills.
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