Breathe Better to Move Better: Discover The Secret To A Stronger Core

Do you ever feel tightness in your lower back, especially after exercise? 

You might be surprised to learn that the culprit could be your breathing. This blog post from Marks Chiropractic dives into the often-overlooked connection between abdominal breathing, core stability, and pain-free movement.

What is Abdominal Breathing?

Most of us breathe shallowly, using our chest muscles. But abdominal breathing, also known as diaphragmatic breathing, engages your diaphragm, a dome-shaped muscle below your lungs.

Why is Abdominal Breathing Important?

Here in Wausau, Wisconsin, many of our patients lead active lives. Abdominal breathing is key because it:

• Increases core stability:  Your core muscles act like a natural girdle, supporting your spine. When you breathe abdominally, you create intra-abdominal pressure, which strengthens this core "canister." This stability is crucial for proper movement and injury prevention.

• Improves limb mobility:  A stable core provides a solid foundation for your limbs. By strengthening your core with abdominal breathing, you can move your arms and legs with greater ease and power.

Recognizing Dysfunctional Breathing

Many people have dysfunctional breathing patterns, often characterized by shallow chest breathing. Here are some signs to watch for:

• When you inhale, your chest rises more than your abdomen.

• You experience frequent shallow breaths or sighing.

• You have tightness in your upper back and shoulders.

Improving Your Breathing

If you suspect you have dysfunctional breathing, don't worry! Here are some simple exercises to get you started:

• Lie on your back with your knees bent. Place one hand on your chest and the other on your abdomen. Breathe in slowly through your nose, feeling your abdomen expand. Your chest should move minimally. Exhale slowly through pursed lips.

• Practice throughout the day. Start with a few minutes and gradually increase the duration as you get comfortable.

Building Muscle vs. Building Stability

Core exercises like sit-ups and planks are fantastic for building core strength and muscular endurance. They directly target the abdominal muscles, obliques, and lower back, leading to a tighter, more sculpted core. However, these exercises don't necessarily translate directly to improved core stability during everyday activities. Abdominal breathing, on the other hand, focuses on training the diaphragm, a key core stabilizer that works subconsciously. By strengthening the diaphragm and improving intra-abdominal pressure, abdominal breathing creates a more stable foundation for the spine, enhancing core function during movement without the need for constant conscious engagement. While core exercises can be a valuable addition to a routine, abdominal breathing offers a more holistic approach to core stability, benefiting both athletic performance and daily activities.

Who Could Benefit From Breathing Better

While abdominal breathing is a fundamental tool for everyone, certain populations can see even greater benefits. Athletes seeking peak performance can improve core stability and power output. People with chronic pain conditions may find relief by reducing muscle tension and improving pain management.  Pre and postnatal individuals can benefit from improved core control and better breathing during labor. Additionally, those with anxiety or stress can find abdominal breathing techniques incredibly helpful in promoting relaxation and managing their symptoms.  Ultimately, anyone looking to improve core strength, posture, pain management, or overall well-being can reap the rewards of mastering this simple yet powerful breathing technique.

Beyond Breath: Chiropractic Care for Optimal Wellness

At Marks Chiropractic, we believe that true wellness starts from the inside out. Abdominal breathing exercises are a powerful tool, but they're just one piece of the puzzle.

Our chiropractors in Wausau can assess your breathing patterns and spinal health, creating a personalized treatment plan to address any underlying issues and promote optimal mobility and pain-free movement.

Call us today to schedule an appointment and start your journey to a healthier, happier you!