In one hour, a human being can take 960 breaths. That means that by the time we are 80 years old, we would have taken approximately 672,768,000 breaths! Every second of the day our brains make connections with our respiratory muscles to deliver oxygen to ensure that daily functions can happen including digesting food, eliminating toxins and replenishing cells throughout our bodies. Our respiratory muscles are responsible for expanding and contracting our thoracic cavity to allow for inhalation and exhalation to create the process of breathing.
When the breathing system is impacted by a neuromuscular disease, one of the main respiratory muscles called the diaphragm becomes weakened resulting in more shallow breathing. When we don’t take deep breathes, we aren’t able to perfuse our bodies with oxygen and efficiently eliminate the by-product carbon dioxide. This can result in difficulty with our lungs expanding properly, resorting to using various neck, chest and back muscles leading to poor posture, muscle strains and weakness. These muscles are not meant to be a substitute for breathing efficiency.
As a result, it impacts an individual’s ability to participate in daily activities which can negatively impact his or her quality of life. Deconditioning has been associated with several health issues that impact every organ in the body. More research has been focusing on the effects of breathing exercises to help counteract this. There are studies stating that implementing daily breathing exercises helps battle fatigue, calm down our nervous system through stimulating our vagus nerve, improve mood, attention and even enhance sleep. Taking deep breaths takes a lot of practice and mindfulness. To benefit from this practice, try to perform breathing exercises throughout the day.
Some tips for deep breathing:
Listen to relaxing or instrumental music
Find a calm and quiet space
Start gradual with a few deep breathes and try to increase this practice daily
Implement guided imagery: imagine deep and equal breaths before and with your eye closed
Maintain a rhythm (i.e. breathe in for 2-3 seconds and exhale for 3-4 seconds)
Try to breathe in through your nose and out through your mouth
Relax your jaw and shoulders
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