Core Breathing Patterns
NOVEMBER, 2021
It seems that everyone is talking about the importance of core strength within fitness and health circles. However, there is a lot of misinformation out there regarding how to gain core strength. I’m sure the first thing you think of when you think of core strengthening is sit ups and planks, but this often is not the answer!
Before we can do any core training, we should be assessing our breathing patterns!
You’re probably wondering why this matters. In the last decade science has taught us the importance of how breathing into the lower ribcage and using diaphragm assists with core activation.
How does this happen? Well as we fill up our lungs and push down into the diaphragm into the organs and finally into the pelvic floor this creates rebound energy. Think of your core like a canister and look at the image above: the diaphragm is the top, pelvic floor is the bottom, and your abdominal and spine stabilizers make up the canister. The pelvic floor is like a trampoline and when there is pressure pushing down it then releases back up. So the diaphragm and pelvic floor work as a piston, moving up and down together.
Let’s dive into how we can use mindful breathing to improve these mechanics and use your breath to your advantage. First, look at where your breath goes when you take a deep breath. Laying on your back is a great place to try this. When you take a deep breath, you may find yourself only elevating your chest and upper rib cage filling up with air. We will call that “chest breathing”. This chest breathing pattern should be reserved for “catching your breath” during and after exertion. You may also find that you only fill up the front of your abdomen. Ideally we should be expanding the entire lower rib cage (not the chest) similar to an umbrella opening. We call this “belly breathers.” You may also find you are a breath holder with effort or attention to a task. These are all dysfunctional and do not set up the transverse abdominis or pelvic floor muscles to recruit well, especially under a load or effort.
We will discuss with our next entry how to improve these different breath patterns. If you would like to get started now, give us a call or go to the patient portal and make an appointment today! In both PT and our Wellness 1:1 sessions we always scan for any issues with breath/core. It is often an underlying part of low back pain or neck pain and can even be linked to shoulder or knee problems in athletes due to the lack of a sturdy center as we move our limbs.
About Empower Physical Therapy and Wellness -
Empower Physical Therapy and Wellness specializes in orthopedic PT to include sports injuries, joint replacements, spine injuries, as well as other joint issues and soft tissue injuries.
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