A Guide to Better Breathing - Physiotherapy meets Yoga

In this video Rachel explains the physiology of breathing to you. We inhale Oxygen and exhale Carbon Dioxide, but the trigger to respiration is not decreasing Oxygen levels, it is in fact rising Carbon Dioxide levels. Rachel explains how chemoreceptors in the brain detect a rise in Caron Dioxide and stimulate a coordinated breath. Understanding the role Carbon Dioxide plays in our breathing helps us understand what happens in the body when our breathing becomes dysfunctional. In this video Rachel explains, in lay terms, the mechanics and action of respiration and why the diaphragm is such an important muscle of respiration. In their usual chatty style Sally and Rachel make this Physiology session fun and easy to understand. 

Pranayama Techniques

Pranayama is the breathing part of yoga. Sally reminds us of how important it is to be relaxed and to allow the breath to flow naturally, in and out of the nose. The nose is a natural filter and part of the respiratory system. Yoga is a whole energy system. The respiratory system, the cardiac system and the brain are all connected and Pranayama techniques allow us to maximise the oxygen coming into the body to fuel all our organs. In this video we talk about the need for concious breath work.

In this video Sally will discuss the importance of good posture in allowing our lungs the space to expand. She will teach us how to stand tall, as if we have a plumbline through our body, from the toes to the top of the head. Sally will also show us some very simple stretching techniques to loosen the body and help us feel more grounded and alert.

These techniques are easy to perform and do not require any special yoga training. They are suitable for all people of any age or disability, however it some of the stretches do cause pain, just reduce the extent of the stretch or omit it all together.

In this video Sally teaches us eye movements to bring focus and clarity. By exercising all the small muscles around the eyes we can help to reduce strain when concentrating or working at a computer.

An added benefit of horizontal eye movements is that they may facilitate increased neuronal activity between the left and right hemispheres of the brain and assist in memory retrieval. The reported memory boost from horizontal and vertical eye movements has been referred to as the Saccade-Induced Retrieval Enhancement (SIRE) effect (1). Whilst there is conflicting evidence as to whether this effect is real, or is in fact a feature of the type of experiment conducted it is nevertheless an intriguing concept. But anyway, the eye movements feel nice!

You can read more about this in the paper posted in resources.

(1) Re-evaluating whether bilateral eye movements influence memory retrieval
Roberts BRT, Fernandes MA, MacLeod CM (2020) Re-evaluating whether bilateral eye movements influence memory retrieval. PLOS ONE 15(1): e0227790. https://doi.org/10.1371/journal.pone.0227790

In this video Rachel talks us through dysfunctional breathing patterns that may be adopted in times of stress or even habitually. Often an individual will not even know how their breathing is disrupting their health and negatively impacting their health. Rachel explains the reasons for poor health associated with dysfunctional breathing. For more detailed explanations of dysfunctional breathing and it´s consequences see the additional resources with this section.

In this video we teach you how to use the diaphragm  to breathe. The diaphragm is the large dome shaped muscle that separates the thoracic and abdominal cavities. It is our main muscle of respiration and is made up of many muscle fibres that are resistant to fatigue - so it can keep going and going. Too often people use other muscles of inspiration such as the neck muscles (scaleni) or muscles in between the ribs (intercostals.) In this video you will learn how to gently allow the diaphragm to contract which in turn will open up the thoracic area and increase the volume within the lungs. As the volume increases, pressure (relative to outside) decreases and air is drawn into the lungs. Here we will be talking about the importance of allowing the air into the lungs, not forcing the air, and allowing the air to gently and passively leave the lungs. The movements are slow and relaxed and there is very little activity at the top of the lungs. Unlike our next technique, the three part breath, diaphragmatic breathing is a controlled small movement allowing the correct amount of air with each inhalation and exhalation. 

One of the most popular breaths in yoga teaching is known as Deergha Sirvasam, the Three Part breath. In this video we teach you how to perform this complete breath. The Deergha Sirvasam  makes full use of your respiratory muscles, your diaphragm and your intercostal muscles. As with many yoga techniques the movement begins with a maximal exhalation. Whilst some air always remains in the bottom of the lungs (known as residual volume) maximising the emptying of your lungs before an inhalation allows for a deeper breath rich in oxygen. The Three Part Breath teaches exhalation and a slow controlled inhalation that utilises, initially the diaphragm, allowing for a “tummy breath”, then the intercostal muscles facilitating the movement of the ribs and finally ensuring the air reaches the entirety or the lungs filling the apices. In this lesson we show you how to position your hands in such a way as to help you contract and relax all the muscles in a smooth rhythmical movement. As always breathing in and out through the nose is emphasised. With this technique ventilation is maximal and we ensure the greatest amount of oxygen enters our blood, the brain and heart are washed in oxygen ensuring clarity of thought and purpose and supercharging the system.

In this video we show you the technique known as Box breathing. This slow rhytmical breathing requires that you breathe in, for a count of 5, hold the breath for 5, exhale for 5 and hold for 5. The controlled counting aspect of the breathing as well as the rhymical sensation of breathing in and out through the nose enhances feelings of calm and reduces stress. It can also be used as a technique to help with insomnia as the focused mantra of in, hold, out, hold helps to calm the mind. Navy Seals use this technique and they call it a "stress dumper!"

Another frequently taught technique is known as the Naadi Sudi. -Alternate Nostril Breath. In this video Sally teaches us this balancing coordinated breath movement that helps to balance the nervous system. With the focus on the sensation of allowing the breath to pass through one nostril and out through another in a sustained rhythmical pattern, the technique helps calm us when hyperactive, stimulate us when lethargic and centres us when distracted. The sensation of air flow through our nose allows for slower brain wave activity and the co-ordinated nature of the breath in one nostril and out the other may stimulate increased neural activity between the right and left hemispheres of the brain. In this way Naadi Sudi may help improve memory and focus.

Based on the principles of mindfulness Rachel will take us through a guided meditation. This relaxing session will be used to help cement your learning and allow our minds to reach a deeply meditative state through which we find a calmness and serenity. Rachel will explain the principles of meditation and then facilitate your journey into deep relaxation. You have lifetime access to this video so can use it regularly to help achieve long term benefits in stress and anxiety management. Or just use it to help you sleep ! For more details about meditation and about how stress negatively impacts on health please see additional resources.