The core muscles play a more active role in breathing than one might think, while the lungs play passive and equally important role. That’s why it pays to be aware of how we use our core muscles.
One important payoff is pain relief.
Deep breathing is, of course, deep respiration through the paying of attention to core muscles. There are benefits to this exercise including efficient oxygen circulation, expulsion of carbon dioxide, stabilizing of the spine and relief of back pain.
While deep breathing helps one to calm down, simulating the sort of forced breathing that occurs during aerobic activity can help one to wake up the large muscles. According to research, proper use of core muscles during deep breathing helps with loosening back muscles, which can help with relief of nonspecific low back pain.
Try these 3 breathing techniques to help alleviate pain:
1. Back-opening breathing exercise
Breathe in and send the air towards your tailbone. Continue to breathe and feel the air travelling up the back of your ribcage to lift the ribs off the hips. Breathe out and pull your lower abs up towards the bottom back ribs. As you finish breathing out, allow your shoulder blades to drop down, lengthening your upper back.
2. Try the 4-7-8 breathing technique
First, sit or lie in a comfortable position. Close your mouth and breathe in through your nose while counting to 4. Hold your breath while counting to 7. Finally, breathe out completely through your mouth slowly while counting to 8.
3. Diaphragmatic breathing technique
Lie on your back or sit comfortably. Place one hand on your upper chest and the other hand just beneath your ribcage. Inhale slowly through your nose and feel your belly move out against your hand. Make sure the hand on your chest stays as still as possible. Breathe out through pursed lips and pull your abdominal muscles in towards your rib cage.