Wrong breathing can cause neck, back and shoulder pain, know the right way to breathe

News Topical, Digital Desk : The way of breathing also indicates our health and illness. Since childhood, we have all been taught that we should always breathe through the nose. However, there are some people who breathe through the mouth. Breathing is a gift of nature. But let us tell you that due to your habit of breathing in the wrong way, you may have to face problems like stress , body pain.

Let us tell you that the effect of how we breathe is not limited to just providing oxygen to our body. It also affects our movement quality, posture and pain. Often we consider breathing only to stay alive, but the way you breathe tells how well your body is working.

Wrong breathing can increase stress

If you breathe lightly and fast, it can increase tension in your body's balance, movement and muscles. Our article today is also on this topic. We will tell you what problems you can face if you breathe incorrectly. Let's know in detail-

Use of diaphragm decreases

Whenever we are under stress, our body goes into fight-or-flight mode. This makes our breathing faster and from the upper part of the chest. Gradually, this method becomes a habit. This habit of breathing reduces the use of the diaphragm (which is the breathing muscle). In such a situation, there is more pressure on the muscles of the throat and shoulders.

These problems also increase

Due to this, the posture deteriorates. Along with this, the spine also becomes imbalanced. This increases the problem of neck bending, stiffness in shoulders and back pain. This makes it clear that your breathing pattern also affects your posture. Unless the breathing pattern is improved, even stretching or exercise will not be completely effective.

How to meditate?

First of all, lie down straight, bend your knees and place your feet on the ground and place your hands on the lower ribs. Now start breathing in and out slowly. If you feel any movement in the neck or shoulders while breathing, or there is no special movement in the ribs, then you are doing shallow breathing.

Why is it necessary to exhale deeply?

Deep breathing can be a good method. But real change comes only when you breathe in and out slowly and fully. This activates our parasympathetic nervous system, which calms the body and helps in recovery. When we exhale slowly, the position of the diaphragm is reset and the next breath is better.

These methods improve the quality of breath

Holding the breath for a long time and releasing it slowly also increases the ability to tolerate carbon dioxide, which improves the quality of breathing and also helps in managing stress. You can do some exercises to improve breathing.

extended exhale technique

To do this, first of all sit comfortably and place your hands on the lower ribs. Now breathe in through the nose for four seconds. Exhale slowly through the nose or mouth for 8 seconds. After this take a small break of two seconds. You have to repeat this process at least 10 to 12 times.

How to focus on your breathing before a workout

• It would be good to focus on breathing before workout. This will prepare the body better.
• Apart from this, while doing energy intensive exercises, apply force while exhaling.
• When stretching or doing yoga, use your breath as a guide.
• It is better to breathe through the nose during light cardio.

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