Breathing exercises for back pain relief (Hidden Way To Reduce Inflammation Naturally)

We will discussing the effect of breathing for back pain relief, sciatica, and a variety of spine related problems. These techniques can be used for stress reduction, anxiety, decreased blood pressure, reduce depression and reduce inflammation.

The practice of slow breathing has been embraced for thousand of years in Eastern cultures. Yoga breathing (pranayama) is controlled breathing techniques have taken many forms from belly to nostril techniques often incorporated into meditation. As society is looking for ways to improved wellness and general health an interest in these techniques has emerged.

How it works?

The balance of parasympathetic and sympathetic that make up the autonomic nervous systems of the body is achieved by deep slow breathing. The sympathetic nervous system if responsible for “fight or flight” while the parasympathetic is for “rest and digest” and “feed and breed” has been observed in unhealthy individuals a sympathetic dominance or overactivity is present.
As this activity continues we get exposed to stress we will see an increase in activation of sympathetic nervous system (SNS), leading to an increased level of cortisol and pro-inflammatory cytokine. This can be a source of back pain relief and other musculoskeletal conditions.

The thought is that deep breathing is allowing a greater balance tone allowing improved parasymphetic tone. Individuals who were able to breathe 8 breaths per minute compared to the 12- 16 breathes per minute had more balance of parasympathetic tone.

In healthy individuals the most efficient breathing controls the diaphragm movements by limited chest elevation, maintaining ribs in low position and rib movement is accomplished laterally with belly movement is outward not inward. This causes maximum excursion of the diaphragm causing greater volume changes during a single breath decreasing the number of breaths per minute.

0:00 Start pf Video

0:58 Where slow breathing tehniques originate?

3:29 How slow deep breathing works in our body

7:57 Types of breathing techniques

Breathing techniques

4,7,8 Method. Developed by Dr. Andrew Weil
Inhale through your nose for 4 seconds
Hold breath for 4 seconds
Exhale from your mouth for 4 seconds

Square breathing
4-4-4-4

Inhale through your nose for 4 seconds
Hold breath for 4 seconds
Exhale from your mouth for 4 seconds
Hold for 4 seconds

Make sure you keep relaxed position whether it is in standing, sitting or lying down. Don’t elevate the shoulders or let your chest rise. You should let the breath enter deep to your belly allow the diaphragm to work the most efficiently during the movement. Also allow the ribs to move laterally with the belly pushing out.

These techniques are similar but with square breathing the period of relaxing for 4 seconds feels allows you to pause and be more in touch with the the relaxation portion.

DISCLAIMER: If you’re experiencing pain, numbness, or tingling down into your arm or hand, or any of these exercises are making your condition worse I strongly encourage you to go get it checked out by a local doctor or physical therapist. The exercises I present in this video are very general and may of may not be indicated for your specific problem. You are encouraged to seek local help from a professional who can recommend treatment specific to your individual needs

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To you moving better! Have a great day!

Tom