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Having the right posture is clearly beneficial for breathing effectively: having shoulders and chest muscles open creates more room in the chest cavity for deep breaths. When you slouch or hunch over, your chest and rib cage are not in an ideal position for optimal lung expansion, as it restricts the movement of your diaphragm.
And this is not the end of the story. One of the other main reason is the tense muscles in the neck region, disrupting the Phrenic nerve's function as it passes through C3 and C4, crucial for regulating the diaphragm.
Having good posture doesn't just affect the correct alignment of the neck, shoulders, and chest, but it also plays a role in determining how deeply and efficiently we breathe using the shoulders. It's not only about the health of the spine but also about our general well-being, which includes mental health. The way we breathe has a substantial impact on our entire system.
How deep diaphragmatic breathing can affect other body functions?
Digestion. The diaphragm stimulates expansion and squeezing of the abdominal cavity and has a gentle massage on all abdominal organs, which improves the peristaltic movements and blood flow into the intestine.
Blood Circulation. When inhaling, the diaphragm decreases intrathoracic pressure and increases intra-abdominal pressure, which then boosts intravenous and aortic pressure, enhancing blood flow to and from the heart.
Immune system
Immune System. Deep breathing aids in the circulation of lymph by leveraging intrathoracic and intra-abdominal pressure. Various deep breathing techniques can activate the Parasympathetic nervous system, resulting in heightened production of anti-inflammatory mediators that suppress the proinflammatory cytokine response. Conversely, slow deep breathing triggers the parasympathetic nervous system, decreasing stress biomarkers, thereby promoting immune system activity and supporting the healing process.
Correcting poor posture can be quite challenging, but the following yoga practices are essential for improving breathing and posture:
Engage in deep abdominal breathing, Bhastrika Pranayama, Antar Kumbakha, and Ujai Pranayama
Participate in Kriya Yoga that focuses on chest and shoulder movements to mobilize the chest, neck, shoulders, and thoracic spine. Include Cobra poses and Half-moon posture
Explore Ashwasanchalasana and Raja Capot Asana to stretch the Psoas muscle
Incorporate deep forward bends and Downward Facing Dog to lengthen the spine and relax the neck muscles
Practice Cobra, Ashtanga Namaskar, Charasana, Dhanurasana, and Ajaney Asana to open up the chest, shoulders, and elongate the spine
Include Plank pose, Dolphin posture, and Child's Pose to open the shoulders and ease tension in the neck
Try Brahma Mudra to release neck tension
If you would like more information, you are welcome to attend our class or get in touch with the teacher.
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