By Christine Tolerico, PT, MPT, Senior Physical Therapist
Breathing is a vital bodily function that occurs about 22,000 times per day. When we inhale, our diaphragm moves downward, and our ribs expand outward to give our lungs room to expand as they fill with air.
Taking deeper breaths affects our body in multiple ways, which include:
- Relaxation - Deep breathing can help calm the nervous system, like a mini-meditation session.
- Improved spinal mobility - Since our ribs attach to our spine, expanding our ribs with deep breathing helps mobilize the spine.
- Reduced lactic acid build-up - Deep breathing can help the body recover from exercise by removing waste products, such as lactic acid, from muscles.
- Improved muscle stretching - Focused breathing during stretching exercises can help increase muscle length and prevent strains.
- Improved circulation - Deep breathing helps muscles relax and blood vessels dilate, which stimulates circulation.
- Increased oxygen in the blood - Breathing exercises can increase the amount of oxygen in the blood.
Performing Deep Breathing
To experience the positive effects of deep breathing, follow the steps below:
- Sit in a straight and comfortable position; close your eyes.
- As you breathe in, feel your lower rib cage gently expand out in all directions (like an umbrella slowly opening up).
- Inhale fully but not forcefully and try to keep your shoulders relaxed.
- As you exhale, feel everything relax and return to a resting state.
- To focus on the exercise only do five (5) repetitions at a time.
- Take a break and then do five (5) more repetitions.
- You can do this several times per day.
If you suffer from chronic pain, stiffness, or high levels of stress or anxiety, consider consistently doing daily breathing exercises to help manage your symptoms.
Remember, exercises do not have to be complicated; simple and consistent exercises can have a profound effect!
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Christie Tolerico, PT, MPT, has been a physical therapist at RWJBarnabas Health Ambulatory Care Center since 1994, primarily treating patients with orthopedic and neurologic diagnoses. She is currently a senior physical therapist and is our clinical education coordinator for physical therapy students. She hold a specialty in pelvic floor rehabilitation after completing continuing education through Herman and Wallace Pelvic Rehabilitation Institute in 2016. She has taken multiple education courses in this field and enjoys the challenges and rewards of treating this patient population. She received a Bachelor of Science degree and a Master of Physical Therapy degree from Emory University.
The experienced and compassionate staff at Cooperman Barnabas Medical Center Rehabilitation Center, with locations in West Orange and Livingston, offers adults and children the specialized care they need to resume an active life after surgery, injury or illness. Staff is committed to providing patients with the most advanced services in a safe, caring and soothing environment. For high-risk patients who are unable to visit in person, telehealth is an option. Patients do not need a prescription for physical therapy services.
For more information, or to schedule an appointment, call 973-322-7500.