Why Should You Rethink How You Breathe?
98% of people are breathing incorrectly!
Breathe Better, Live Better -
Breathing and The Nervous System
Breathing and The Nervous System
That’s the name of the game. How you breathe isn’t just about oxygen; it’s about how your nervous system responds. Shallow breathing? That’s like leaving your foot on the gas pedal all day—overstimulating your sympathetic nervous system, aka the “action” system. Sure, you need this system to tackle life’s challenges, but getting stuck there? Not good.
Here’s the deal: breathing is your personal “hack” to control your nervous system. You want the ability to fire up your action mode when needed but also to switch gears, slow down, and tap into calm, relaxed breathing. Chiropractic care helps you create the foundation to breathe well, activate the right systems, and thrive. Let’s explore six powerful ways chiropractic and better breathing work hand in hand to upgrade your life.
1. The Decline of Proper Breathing
Ah, breathing—so simple, yet we manage to mess it up. Like trying to juggle eggs while riding a unicycle!
Modern postural issues, like forward head posture, turn our spines into the letter “C” instead of the elegant “S” it’s meant to be. Chiropractic adjustments? They’re like a spa day for your spine—aligning it so you can breathe like a Zen master, not a panting pug.
In other words, our questionable posture when we work, sleep, and eat can compromise airway function and lead to dysfunctional breathing patterns.
A systematic review published in the Journal of the Canadian Chiropractic Association examined chiropractic care for patients with asthma, indicating that spinal manipulation may improve respiratory function by enhancing thoracic mobility and reducing airway resistance.
So what should you do about it?
Postural Awareness and Correction
- Exercise: Wall Angels
- Instructions:
- Stand with your back against a wall, feet shoulder-width apart.
- Press your lower back, upper back, and head against the wall.
- Raise your arms to shoulder height, elbows bent at 90 degrees, with the backs of your hands against the wall.
- Slowly raise your arms overhead, keeping them in contact with the wall, then lower them back to the starting position.
- Repeat 10 times, focusing on maintaining contact with the wall throughout the movement.
Purpose: This exercise helps improve shoulder mobility and reinforces proper postural alignment, reducing strain on the respiratory muscles.
2. The Science of Nasal Breathing
Oh, nasal breathing—your body’s built-in superpower! It’s not just about pulling in air; it’s like giving your respiratory system VIP treatment. Breathing through your nose filters out allergens, humidifies the air, and even produces nitric oxide—a molecule that’s like a rock star for your body, boosting circulation, killing germs, and making oxygen delivery more efficient. Plus, nasal breathing keeps your nervous system balanced, calming your “rest and digest” mode instead of leaving you stuck in the stressed-out “action” zone all day.
And get this, your nose is even a key player in how well you sleep and how strong your airway stays over time. Mouth breathing, on the other hand, is like leaving the garage door open—inefficient and problematic. So, embrace nasal breathing and hack your nervous system for better health, better focus, and better sleep. Just think of your nose as the unsung hero of your body, delivering premium air while keeping your breathing and nervous system in perfect harmony.
Chiropractic adjustments and cranial adjusting (C.A.T.S.) help clear the neural pathways for nasal breathing, like unclogging the Wi-Fi of your respiratory system. Cranial treatments relieve built up pressure along the suture lines of the skull, like adjusting puzzle pieces to fit perfectly and reduce stress on the nerves around your head.
A study in Acta Biomedica discusses how chiropractic care and spinal manipulation can regulate the autonomic nervous system, potentially influencing functions such as nasal airway regulation.
Nasal Breathing Training
Exercise: Alternate Nostril Breathing (Nadi Shodhana)
- Instructions:
- Sit comfortably with a straight spine.
- Use your right thumb to close your right nostril.
- Inhale slowly through your left nostril.
- Close your left nostril with your right ring finger, then release your right nostril.
- Exhale slowly through your right nostril.
- Inhale through the right nostril, close it, and exhale through the left.
- Continue this pattern for 5-10 cycles.
Purpose: This practice enhances nasal breathing efficiency and balances the autonomic nervous system.
3. The Dangers of Over-Breathing
Over-breathing is like eating cake too fast—too much, too soon, and suddenly you’re stressed, bloated, and gasping.
Over-breathing is often associated with stress and autonomic imbalance. Chiropractic care can help your body shift gears from “panic mode” to “chill mode” by balancing the autonomic nervous system. Now, you’re breathing smooth jazz, not heavy metal.
Research in the Journal of Osteopathic Medicine indicates that manual therapy can impact autonomic nervous system function, which may help in managing conditions associated with over-breathing.
Controlled Breathing Practice
Parasympathetic 4-8-10 Breathing Technique
Instructions:
- Sit or lie down comfortably.
- Inhale quietly through your nose for a count of 4.
- Hold your breath for a count of 8.
- Slowly exhale completely through your mouth for a count of 8-10.
- Repeat the cycle 10 times.
Purpose: This technique helps regulate breathing patterns and promotes relaxation.
4. Optimal Breathing Techniques
Diaphragms aren’t just for singing opera—they’re the key to better breathing!
Efficient breathing requires proper diaphragmatic function and thoracic mobility. Chiropractic adjustments can enhance thoracic spine and rib cage mobility, facilitating optimal diaphragmatic movement and breathing efficiency, so your diaphragm can waltz with your lungs instead of doing the Macarena.
Belly Breathing
Let that belly rise and fall like a happy balloon!
- Lie down, hands on chest and abdomen—get tactile with your breathing.
- Inhale deeply and make that belly pop up like bread dough rising. You should also feel your ribs expand.
- Exhale like a slowly deflating balloon. Daily practice equals breathing nirvana.
5. The Impact of Mouth Breathing
This is a big one!!!
Do you wake up in the morning with a dry mouth, dragon breath, dull headache, brain fog, and feel rather unrested?
Mouth breathing, especially during sleep, can wreak havoc on our health and well-being. Research from Zaccaro et al. highlights its profound impact on sleep quality, neurocognitive performance, mood, energy levels, and overall quality of life. Mouth breathing reduces oxygen efficiency, leading to fragmented sleep and conditions like snoring and sleep apnea, which disrupt restorative processes critical for brain health. This chronic oxygen deficiency affects neurocognitive performance, impairing focus, memory, and decision-making. Furthermore, the heightened stress response from inefficient breathing can elevate mood disturbances, fatigue, and even tension headaches. Over time, these effects compound, diminishing energy levels and overall life satisfaction. Embracing nasal breathing—especially with techniques like slow, controlled breaths—can restore balance, reduce stress, and significantly enhance both physical and mental health.
Research also demonstrates a significant relationship between mouth breathing and postural alterations, particularly forward head posture AKA “tech/text neck”. Chiropractic interventions aimed at correcting posture (such as a neck adjustment) may help address mouth breathing issues.
Postural Correction Exercises
Instructions:
Sit, stand, or lay down with shoulders relaxed.
Gently tuck your chin towards your chest without tilting your head. (Think double chin)
Hold for 5 seconds, then relax.
Repeat 10 times, twice daily.
Purpose: This exercise strengthens neck muscles and promotes proper head alignment, reducing forward head posture associated with mouth breathing.
6. Breathing and Stress
Diaphragms aren’t just for singing opera—they’re the VIP pass to better breathing!
Efficient breathing requires proper diaphragmatic function and thoracic mobility. Chiropractic adjustments can enhance thoracic spine and rib cage mobility, facilitating optimal diaphragmatic movement and breathing efficiency, so your diaphragm can waltz with your lungs instead of doing the Macarena.
Stress can lead to muscle tension and misalignments in the spine, further exacerbating stress responses. Ancient practices like yoga emphasize spinal alignment and flexibility, principles that are also central to relieving stress. Applying proper breathing techniques in daily life requires a well-aligned musculoskeletal system. Chiropractic care ensures that the spine and ribcage are properly aligned, facilitating effective breathing during all activities.
Cat-Cow Stretch
Instructions:
Yoga meets chiropractic harmony!
- On all fours, arch your back (moo like a cow).
- Round your spine (hiss like a cat).
- Flow through 10 reps, feeling your spine rejoice.
So Just Breathe!
Proper breathing in daily life is like finding the rhythm in a dance—it makes everything flow better.
Chiropractic care aligns your body so you’re ready to conquer breathing like a boss. No more huffs and puffs.
“Breathe, laugh, align that spine, and remember—your body is the stage, and every breath is your performance!” R. Williams.
More Resources
Breath – The new science of a lost art. James Nestor.
Wim Hof – Breathing Meditation
Lip Tape – significantly reduces mouth breathing