Respiratory Retraining

Many people have developed poor breathing habits in their normal life because of poor posture as well as different emotional states which both affect breathing and are affected by breathing styles. The way a person breathes influences their level of energy, mental clarity, and their pain levels if they have a pain condition and can result in some anxiety conditions.

The most common problems with breathing come with what is known as hyperventilation syndrome. This is when a person breathes in such a way that the delicate balance of oxygen and carbon dioxide levels inside the body becomes unbalanced. This is not always immediately evident through the person breathing noticeably heavily.

Some people suffering from hyperventilation syndrome can suffer from any of the following symptoms (among others):

• Strong feelings of anxiety and panic
• Chest pains and a feeling as if they are going to die or have a heart attack. Regardless of breathing patterns, it is still important to have a full medical check if you are having chest pains.
• Feelings of breathlessness, as if it is impossible to get enough air inside.
• Low energy levels.

Our clinicians adopt a variety of approaches to help anyone suffering from respiratory problems. Our preferred treatments include:

• Biofeedback that measures the heart activity and breathing rate. This is an especially easy and quick way to help people learn how to breathe differently.
• Counselling or psychotherapy for any underlying issues.
• Physiotherapy from a physiotherapist trained in respiratory interventions.
• Participation in a “Wellness” program that also looks at exercise, diet, stress management and posture.

One of our clinicians has developed a short handout on diaphragmatic breathing that could prove helpful. This is given below.

One possible way of seeking to improve your breathing…

Diaphragmatic breathing is the most energy efficient and relaxed way to breathe and it helps reduce sympathetic tone. When we are in pain or under stress, our breathing may become quick and shallow. This type of breathing requires us to use our chest and shoulder muscles more and gives us less oxygen. Diaphragmatic breathing requires us to use our diaphragm and abdominal muscles, not the chest.

Become aware of how you breathe.

• Sit in a chair
• Are you breathing through your nose or mouth?
• Breathe in a “non forced” way
• Place one hand on your chest and the other on your abdomen. Feel which hand is moving up and down with each breath.
• Diaphragmatic breathing is your lower hand moving first and the most often.

Set aside 15mins of uninterrupted time.

• Wear loose fitting and comfortable clothes.
• Find a quiet, warm, and comfortable place and lie down on your back, or sit in a chair.
• Take the phone off the hook.
• If you have pain, practice when your pain is at its least
• Breathe through your nose. Keep your lips together, tongue just touching the roof of your mouth, jaw relaxed and shoulders dropped.
• Close your eyes and
• Place one hand on your chest and the other on your abdomen, so you can feel the hand on your abdomen move first and the most as you inhale. Or use the towel as has been demonstrated, held around your lower ribs.
• Inhale slowly, at the intensity of smelling a flower (if you like flowers and have no allergies!)
• Have a pause at the end of your “out breath” (exhalation) before your next “in breath” (inhalation). Think of watching the tide at the beach to remember the rhythm of your breathing.
• Exhalation phase is longer than inhalation.

To help with the exhalation phase being longer, try exhaling through a small opening between your lips and whispering “HAAAAaaaaa”

Be aware that while you are learning diaphragmatic breathing,

• You may experience some light-headedness due to exhaling to quickly. Use the breathing technique shown to you, of breathing into your cupped hands for 4-5 breaths ,check how you feel and repeat if necessary.
• You may become aware of and have some strong emotions sometimes related to a past trauma. Discuss this at your next appointment.
• If you are on medication, let your health professional know that you are practicing diaphragmatic breathing as you may need a reduction in medication.

Check your pattern of breathing at various times during the day. Aim for...

• Nose
• Diaphragmatic (lower rib / abdomen)
• Gentle / Soft
• Regular rhythm
• Rate of 6-8 min

Practice diaphragmatic breathing daily with mini “top-ups” during the day.

When we feel uplifting “positive” emotions, such as appreciation, care and compassion, the signals sent through our nervous system are different from those sent when we are feeling upset. These emotions allow the two branches of the autonomic nervous system to get in sync with each other.

While practicing your diaphragmatic breathing,

• Focus in the area of your heart.
• Find a positive feeling. This may be a genuine feeling of appreciation or care for someone, or something in your life. It is important to feel the feeling and not just think about it.

Distracting thoughts will almost always occur at some stage, acknowledge them and then refocus your thinking on your breathing and a positive feeling.