Easy Tips for Neck, Back, and Shoulder Comfort (Part 3 of 3)
Breathe Wide! How to Use Your Breath to Ease Tension
We often don’t realize how much our breathing habits affect our bodies. Sitting for long periods can cause the muscles between our ribs to become cramped, and our neck and shoulder muscles to take on more work. But there’s a simple solution: Diaphragmatic Breathing!
Tip #3: Practice Diaphragmatic Breathing
What is Diaphragmatic Breathing?
Diaphragmatic breathing helps engage your diaphragm and allows your lungs to expand fully. This technique can relieve tension in your neck and shoulders and help you breathe more efficiently.
How to Practice Diaphragmatic Breathing:
Find a Comfortable Position: Sit or lie down with your back straight and shoulders relaxed.
Place Your Hands on Your Side Ribs: Put your hands on the sides of your ribcage, just below your chest. This will help you feel the movement of your ribs as you breathe.
Inhale Deeply Through Your Nose: Slowly take a deep breath in through your nose. Focus on expanding your ribs out to the sides. You should feel your hands being pushed outward as your ribs move apart.
Feel the Expansion: Imagine your lungs filling up with air like a balloon. Your belly should rise slightly, but focus mainly on the sides of your ribs expanding.
Exhale Slowly Through Your Mouth: Gently breathe out through your mouth. Feel your ribs move back inward, and your hands should come closer together.
Repeat: Continue this pattern for several breaths, keeping them slow and controlled.
Making It a Habit:
Remembering to practice can be the hardest part! Try these tips:
Set a Phone Reminder: Schedule regular reminders throughout the day.
Incorporate It Into Your Routine: Practice during a TV commercial break, when sitting on hold, or while waiting for your morning coffee.
Use Discomfort as a Signal: If you feel tension building up, take it as a sign to pause and breathe wide.
Try to repeat 3-5 Diaphragmatic breaths 2 or 3 times a day to help create some relief in your body.
Important: If any exercises cause discomfort or pain, stop immediately and consult with a health professional.
By incorporating these simple tips into your daily routine, you can significantly reduce neck, back, and shoulder discomfort. Your body will thank you!
If you would like support and tips on how to take care of your neck and shoulders, please reach out. I offer RMT in Langley, BC out of our Murrayville office and would be honoured to support you.
