Here's an example:
You all of a sudden develop neck pain (maybe it came for no reason or maybe you were recently in a motor vehicle accident). For any rational and reasonable human being, realizing you are injured is quite stressful. You think to yourself "How am I going to get everything done you had planned to do for the next few hours, days, weeks, or possibly months?"
Over the next few days your situation starts to get worse so you come to me for physiotherapy treatment with the following symptoms:
- Headaches
- Tender shoulder muscles
- Dizziness
- Numbness or tingling into the extremities
- Lightheadedness
- Weakness
- Sleep Disturbance
All of the above can be symptoms of serious soft tissue injuries (and if you Google them you may diagnose yourself with very serious medical problems), but would you be surprised to find out that every single one of these symptoms can also be brought on by being in a state where you are breathing too much for the demands of your body? Don't get me wrong, most frequently with my patients the primary problems are still the result of soft tissue injuries, but in some people if you don't address the negative effects of overbreathing it may take much longer to recover.
So why does this happen?
The body's natural response to stress is to unconsciously increase our rate of breathing. This increased rate of breathing is very helpful for the body if we need to prepare for intense physical exertion (fight or flight) by increasing the oxygen available to our muscles and decreasing the level of carbon dioxide in our blood. However, if we do not have the chance to participate in this physical exertion and remain in an anxious state for a prolonged period of time, our bodies will experience negative side effects. When we start breathing beyond our bodies required pace CO2 levels in our body drop. This lack of CO2 will actually cause the pH levels of our tissues to be altered. As a result of this change in pH our nerves may not function effectively.
*It is important to note that what most people describe as a panic attack is not what I am referring to in this article. Although cases of acute distress can lead to the changes in body chemistry I have described (ie. people panicking into a paper bag in the movies), it is much more common for people to be in a chronic state of subtle overbreathing.
Okay, this is all very interesting, but if I have this problem what can be done about it?
Solution #1, Slow your breathing:
There are many ways and patterns to slow your breathing and these methods have been utilized for centuries. Two obvious examples are seen with meditation and with yoga. One pattern I find works well is to use 4-7-8 breathing. It is simple, inhale to the count of four, hold for seven seconds, exhale to the count of eight, repeat for as long as comfortably possible.
Solution #2, Participate in fight or flight:
Your body is preparing your tissues to fight or run, so why not just do what your body is preparing for? Even 10 minutes of cardiovascular exercise or brisk walking can return your body chemistry back to normal!
For both of these situations keep in mind that the fix is only temporary. What you truly need to be able to do is identify when your breathing rate is starting to increase and be able to control it properly throughout your day. Here are some hints for healthier day to day breathing:
Good luck and happy breathing!
Dave Zelibka, BScPT, GunnIMS, CAFCI
Okay, this is all very interesting, but if I have this problem what can be done about it?
Solution #1, Slow your breathing:
There are many ways and patterns to slow your breathing and these methods have been utilized for centuries. Two obvious examples are seen with meditation and with yoga. One pattern I find works well is to use 4-7-8 breathing. It is simple, inhale to the count of four, hold for seven seconds, exhale to the count of eight, repeat for as long as comfortably possible.
Solution #2, Participate in fight or flight:
Your body is preparing your tissues to fight or run, so why not just do what your body is preparing for? Even 10 minutes of cardiovascular exercise or brisk walking can return your body chemistry back to normal!
For both of these situations keep in mind that the fix is only temporary. What you truly need to be able to do is identify when your breathing rate is starting to increase and be able to control it properly throughout your day. Here are some hints for healthier day to day breathing:
- Always try to breathe through your nose, try to avoid mouth breathing.
- Try to breathe with either your lower lungs or your diaphragm, avoid upper chest breathing.
- Whenever possible try to quiet your breathing, especially during stressful situations.
Good luck and happy breathing!
Dave Zelibka, BScPT, GunnIMS, CAFCI
Registered Physiotherapist
London, Ontario
London, Ontario
Phone: (226)777-7111
Email: dave@elevatephysio.com
Web: londonphysio.ca
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