breath patterns

Relieve Stress with these 3 Tips

Sometimes when we have been stressed for a prolonged period of time it can start to feel normal and we forget that we have tools to relieve stress that are available anytime we need them. The best part is those tools to relieve stress can be free. That doesn’t mean it’s easy, but they can be helpful if we can tap into them.

Breathing to Relieve Stress

Diaphragmatic breathing (a big, deep belly breath) is known to lower blood pressure and heart rate, ultimately relieving stress. But many of us don’t naturally take a deep breath. Take a moment to try to focus on breathing into your belly and letting it expand versus breathing into your chest and letting your shoulders rise. Try placing one hand on your stomach and another other on your chest. When you inhale you are looking to feel your stomach rise before your chest.

Or count your breath pattern. You can also pick a variety of rhythms, but one that has been researched is to inhale for a count of five and exhale for a count of five. Play with that pattern until you feel yourself start to relax.

Mediation Calms the Mind & Can Relieve Stress

Meditation […]

Relieve Stress with these 3 TipsMaggie Downie2021-01-11T14:59:00-05:00

Should i exhale on exertion?

You hear so often that you should exhale on exertion when lifting or exercising, but is it true? Ultimately, the answer is yes, but it may depend on what your goal is in a particular movement. And other breath patterns can be helpful, too.

Holding your Breath is the Worst

When exercising you definitely don’t want to hold your breath. Easier said than done, I know, but breathing really makes a difference. When you hold your breath, you reduce the amount of oxygen that flows to your muscles. Your muscles need oxygen for strength or endurance movements. Also, holding your breath while exercising can increase blood pressure, sometimes to dangerous levels, and it can lead to light headedness.

In addition after holding your breath, when it is finally time to breathe, it’s more vital that you expel carbon dioxide than that you take in oxygen. That means you will blow out before you inhale, which just delays your ability to get oxygen to the muscles even further.

Holding your breath can easily become the Valsalva Maneuver. You may never have heard of that, but you’ve probably done it. If you’ve ever held your nose while […]

Should i exhale on exertion?Maggie Downie2020-07-23T16:21:11-04:00

Pelvic Floor & Breathing

One role of the pelvic floor or Kegel muscles is to aid in respiration. When we cough or sneeze and a little urine leaks out, we know that those muscles are misfiring, or maybe not firing at all. It’s super common, but not something we need to accept as normal.

But what do you do about it? Let’s start simply.

First Move: Feel the Pelvic Floor

Lie on your back with your knees bent feet on the floor (or legs propped up on something that leaves you knees and hips at 90-degrees). Pick a position that is comfortable for you. Now just breathe and notice what you feel. When you do breathe are you aware of your pelvic floor doing anything?

That’s it. That’s where we start. The first thing we need to consider is simply what we feel in our body. Try not to feel frustrated with yourself if you don’t feel anything or don’t know what you feel. If you can feel that the pelvic floor is getting involved you are a step ahead. If you don’t it is truly okay. Consider doing this exercise daily…with no criticism of what you feel. Just […]

Pelvic Floor & BreathingMaggie Downie2020-02-26T15:07:16-05:00

Reader’s Question: How Am I Supposed to Breathe & Keep My Abs Engaged?

I was emailed an important question the other day that I think a lot of people find confusing. The question is: If I’m supposed to keep my abdominal muscles engaged during Pilates or exercise, how do I do that and take a deep, full breath? Arguably, how do I breathe at all with my abs engaged?

The answer is you don’t. Not well anyway. When you breathe your abdominal muscles should move. They should not stay contracted, especially on a deep belly breath. Even on a lateral Pilates breathe it is not realistic to hold your abs in when you inhale.

Not sure you know what the lateral Pilates breath is? Check out this video before you continue reading:

So here are some tips to hopefully help you breathe, but remain connected with the abdominals (or take better advantage of how they should interact with your lungs and diaphragm):

On every inhale allow the abdominals to relax as you take in air. Use the exhale as a reminder and opportunity to reconnect with them. Very often, especially when you are new to Pilates you should hear an instructor cue you: “Inhale. Engage the abs, exhale and move.” That’s the order it should come. Our […]

Reader’s Question: How Am I Supposed to Breathe & Keep My Abs Engaged?Maggie Downie2017-10-25T15:49:49-04:00

Take Breathing for Granted? Not Anymore. Layrngospams Make Me LOVE Breathing

I love being able to breathe. Now you’re thinking “Thank you, Captain Obvious.” But it isn’t obvious. Most of the time I don’t notice I’m breathing. I take oxygen completely for granted. And anyone who exercises knows it’s really easy to hold your breath. We hold our breath when we learn something new or do anything challenging. It’s like we can’t chew gum and walk at the same time. Focused breathing is hard. But breathing should generally be automatic.

The reason I’ve really appreciate breathing lately is because I started having layrngospasms. What’s that? It’s when your vocal cords slam shut and you can’t breathe. Much like when food or water goes down the wrong pipe, except you aren’t eating or drinking. Most of the time you wake up from a dead sleep and (as I learned yesterday at my ENT) it’s caused from acid reflux splashing against the larynx—a normal occurrence that is currently really irking my vocal cords. For most people, most of the time the larynx is a little more chill about acid reflux.

It’s terrifying. It sounds like I’m retching or like I’m a cat coughing up a fur ball, but there is no fur ball. This is […]

Take Breathing for Granted? Not Anymore. Layrngospams Make Me LOVE BreathingMaggie Downie2014-11-05T15:23:03-05:00