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Understanding and Improving Breathing:
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How do we sort out different patterns of restricted breathing and how can we correct them?
In general, breathing is supposed to be effortless. Effort and problems appear as people get conditioned into states of chronic tension triggered by long-term stress or injury to the trunk of the body.
The problem of breathing difficulty usually comes from restricted movements of breathing and usually from incomplete exhalation. The muscles involved -- the diaphragm, the abdominal muscles, and the muscles that move the ribs (including the scalenes of the neck) -- hold residual tension. As a result, people either exhale incompletely or inhale incompletely.
This teaching is understandable in light of the common tendency of people to "chest breathe". "Chest breathing" is shallow breathing, and people often do it when told to "take a deep breath." So, teachers instruct people to do the opposite: "belly breathing".
However, efficient breathing is more like the expansion of a balloon with the center at the diaphragm (solar plexus). It's expansion in all directions, not just expansion down into the belly. This kind of expansion gets more breathing room. However, it can't effectively be done by effort; instead, the muscular tensions that restrict breathing must be undone to free breathing, and then free expansion is easy, not a matter of self-conscious effort.
Somatic education exercises ( see bottom of page ) undo those muscular tensions -- not by stretching out tight muscles, but by removing the automatic tendency to tighten up. It's a kind of retraining process that, once accomplished, produces a lasting improvement of breathing.
Now, I'll describe breathing problems in more detail.
People who inhale incompletely may have a hard, flat belly and ribs that are
down and flattened in front. This flattening across the front comes from tight
(1) abdominal and (2) intercostal (between ribs) muscles. These muscles, when chronically
tight, (1) prevent the diaphragm from flattening and pulling air into the lungs
and (2) reduce chest volume. (The dome-shaped diaphragm functions like a
piston. When it contracts, the dome flattens and pulls away from the area
inside the chest, sucking air in. It also lifts the ribs, something like the
way a Can-Can dancer lifts her skirt.)
Tight shoulders encase the ribs and restrict breathing. Tight muscles of
the shoulder girdle, attached to the rib cage, pull upon the ribs. Before the
intercostal muscles (between the ribs) can function freely, the ribs must be free of the shoulder
girdle.
Closer observation may reveal that in breathing, certain ribs move more than
others. Areas over less mobile ribs often feel ticklish or sore. Such areas
deserve special attention.
The intercostals do more than mechanically move the ribs in breathing; they also create the sensations of emotion and attitude. Their patterns of contraction create these familiar feelings.
When the intercostals contract the ribs in chronic sorrow, for example, we may find asthma. They may also chronically expand the ribs, in the posture of boistrousness and self-aggrandizement ("puffing oneself up") -- a possible compensation for feelings of inferiority or fear (which coincide with a contracted rib cage). The following sequences address both conditions. In general, Hanna Somatic Education Practitioners do a special Breathing lesson only after they have done lessons that address the major contraction patterns of stress and injury.
2. Free the shoulders from the ribs. 3. Free the ribs from each other (intercostals) 4. Integrate rib and shoulder movements. 5. Free the upper ribs from the neck (scalenes). FREEING THE DIAPHRAGM
STARTING POSITION: supine with knees up, feet planted near buttocks, arms back (on the
table near their head)
Spread your fingers so they define the shape of the diaphragm; place equal pressure on each finger.
Multiple repetitions will get you deeper.
INSTRUCT: "Now, you suck in your gut. . . Now, you push your belly against my fingers."
Feel the diaphragm push out; meet and exactly match that
resistance.
Have the client rock their pelvis to aid relaxation of the diaphragm.
As your client inhales, lift off gradually. Coach them into filling fully.
Move your hands there and repeat to a satisfactory result.
Other, substantially more sophisticated maneuvers evolved out of this approach generate the other changes called for in the sequence listed at the start of the instructional section of this article. Workshops in the methods of Hanna Somatic Education are periodically offered to members of the helping professions.
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R E S O U R C E S
Programs that Contain Exercises that Improve Breathing Point and click underlined items for access |
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BASIC BOOK Case Studies, Theory, Exercises |
STUDENTS' SOMATICS COURSE-IN-A-BOOK | SOMATICS AUDIO-/VIDEO-INSTRUCTION Transformational Exercises | INSTRUCTORS' RESOURCE ` | |
Somatics:
ReAwakening the Mind's Control of Movement, Flexibility, and Health
by Thomas Hanna, Ph.D. |
The Magic of Somatics
by Lawrence Gold, C.H.S.E.
LARGE COLOR ILLUSTRATIONS
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Calmly Energizing: Somatic Breathing Training To Reduce Stress
(audio CD) with Lawrence Gold, C.H.S.E.
Special Program to Free Breathing
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The Guidebook of Somatic Transformational Exercises
by Lawrence Gold, C.H.S.E. |
The Institute for Somatic Study and Development
Herrada Road, Santa Fe, NM 87508
+Lawrence Gold, C.H.S.E. | Credentials | Published Articles | Public Speaking Occasions
Telephone 505 819-0858 | TERMS OF USE | PRIVACY POLICY | CONTACT:
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