Understanding Correct Breathing and The Effects It Has on Core Control

The breath is the foundation of Life!

So many of us breath in all different patterns that may be detrimental to our health. When we don’t have correct breathing patterns it can lead to an increase in core pressure. Changing or understanding the correct method of breathing and engage the core properly has an immense positive to core control, hence decreasing many nasty side effects. 

HOW TO WE KNOW WE ARE BREATHING CORRECTLY?

Have a look at yourself in the mirror and take a deep breath in, check out what is happening. You should be full body breathing, breathing down into the diaphragm, belly, sides and back. Many use their shoulders to elevate their lungs, suck their diaphragm up, some lifting one shoulder up and push the other down.  

Signs you could be breathing incorrectly are

1. chronic neck tension
2. chronic constipation/bloating
3. abdominal separation
4. pelvic floor issues - 
5. reflux (GERD)
6. hernia’s (inguinal + umbilical)

By retraining our breathing pattern (this can take A LOT of practice) it can help improve ones core pressure when exercising, lifting and doing normal day to day life. 

SO WHAT DOES CORRECT BREATHING LOOK LIKE!

Breathing In (INSPIRATION)

• when breathing in, this is a time your body relaxes and drops to allow your lungs fill up with oxygen. 
• your diaphragm descends into your abdomen
• you breath through your belly, side and back (belly breathing)
• your pelvic floor relaxes

Breathing Out (EXPIRATION)

• when breathing out, it is time to expel all the air out of your lung and this is done by starting at the bottom of the core. 
• your diaphragm lifts up to push the air out. 

So if we have a look at core pressure and breathing you can see if your breathing pattern is always at the top half of your body, pressure is always constantly down. This creates constant unwanted pressure in your abdomen, leading to more pressure when you actively lift, do an ab crunch, pick your kids or washing basket esp. 

Some signs that you have poor core control are

1. Abdominal doming with exercises
2. Lower Abdominal pouching
3. Back pain
4. Pelvic heaviness
5. Hip issues

I always get my patients to focus on correct breathing technique for a few days and then incorporate correct bracing. 

Correct bracing is important to stabilise the pelvis and core and maintain heathy pressure while exercising or doing strenuous work. 

What does it look like!

Bracing starts from the exhale. While exhaling activate your core muscles (transverse abdominis) initially and from the pubic bone tighten your abs slowly up towards the bottom of your rib cage. The action is like zipping up the abs, not sucking your belly in. 

Give this a go and see if you feel a difference. 

Caroline Springs Osteopathy
Dr Daniella Zampierollo
Osteopath (2722076B)
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