Stress and Breathing

Psychological and emotional stress can have as much effect on breathing as physical stress. Recent studies suggest that merely paying attention to you breathing can have a positive effect in respiratory stability (Applied Psychophysiology and Biofeedback June 2007, Volume 32, Issue 2, pp 89–98.)

Without regulation, many of us would fall into a breath pattern that is a result of our daily stressors. This increases the production of cortisol in our bodies, which increases the heart rate and blood pressure. This system is designed to help us survive dire situations. Think of a caveman who suddenly see a predator and needs to run as fast as possible. The increased heart rate and blood pressure assist the body in getting moving more quickly. Rarely do we need this biological response in today's society. Yet, we are all too often stuck in this pattern.

Most patients have a posture that show a lack of exhalation. What I mean is the patients will usually display elevated and forward shoulders. This is the position we are in when we forcefully inhale. Along with this posture comes overactive levator scapulae, sternoclaidomastoid, and pectoralis minor muscles. In addition, they're often weak in certain core muscles involved with exhalation. Those are the rectus abdominus, external oblique, internal oblique, and transverse abdominus. This is how the breathing dysfunction can cause pain. It is through the over-activation of accessory muscles of inhalation, and under-activation of the muscles of exhalation.

Ideally, the shoulders do not elevate nor push forward. How can one avoid this? Simply by monitoring. Periodically check your posture. You can do this while we at the computer, or driving, or even while exercising. Make sure the shoulders are relaxed. Do not push the shoulders backwards in an attempt to get to perfect posture, as this still creates too much tension.

So, in summary: keep calm, and exhale.