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  • Acute injury management
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  • Adolescent injuries
  • About
  • Contact

Breathing   
 well   

The Mighty Diaphragm

2/26/2020

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The Diaphragm is an incredible muscle vital for respiration. It attaches to the inside of the sternum and to the lower 5 ribs. It also fuses onto the pericardium helping the heart stay in place. At the lower end, the tendon attaches onto  lumber vertebrae 1,2 and 3. ​
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The diaphragm looks a little like a jelly fish when it contracts and relaxes. It should move rhythmically in waves as we breathe in and out. This 3D video​ helps us understand the way the diaphragm moves within the chest.
The other interesting aspect of the diaphragm is that the aorta, the vena cava and the oesophagus  travel directly through it to enter the chest cavity. It is easy to then understand the impact on these structures if the diaphragm is not sufficiently strong. ​
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How can we strengthen the diaphragm?

If we discover clinically that the diaphragm is weak, we have a number of ways to strengthen it as we would any other muscle.

Initially, learning to breathe using the diaphragm may be enough strengthening, but as the breathing pattern improves, it may be necessary to incorporate an inspiratory muscle trainer (like the power breathe pictured here). It adds resistance to your breathing to make the diaphragm work harder. 
RRP NZ$100
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Inspitatory muscle traing (IMT) can lead to improvements in balance too!
Comparison of balance changes after inspiratory muscle or Otago exercise training.
Ferraro et al, (2020)

IMT improved dynamic balance and can be consider for balance retraining for the older adults in frailty prevention
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How well do you breathe?

2/21/2020

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When you breathe well, every organ in your body benefits​. Breathing properly creates the perfect space for your body to rest and repair. If you want your general health and wellbeing to flourish, breathing is an obvious starting point. 
Breathing Pattern Disorders
Did you know that your breathing pattern can alter over time due to a wide variety of reasons; respiratory disorders (asthma, COPD, etc), hormonal upsets, poor postures, chest wall injuries, chest surgeries, chronic pain, nasal/sinus problems, high stress levels, anxiety, traumatic events or grief.  In many of these cases, the upper lung inflates too much creating a hyperventilation syndrome. In other cases, breath may become too shallow. Commonly, the diaphragm is weak and requires strengthening to promote an improved breathing pattern. 
Click Here for more information about the diaphragm
watch the diaphragm in action on this video link
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Diaphragmatic breathing is a simple, natural way of dropping your heart rate, breathing rate and blood pressure as well as optimising blood flow to the muscles, heart and brain. ​
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Common symptoms of a breathing pattern disorder:
  • air hunger ( a feeling that you cannot get enough breath)        
  • shortness of breath
  • brain fog  
  • tension headaches
  • low back pain
  • fatigue 
  • cold hands and feet
  • reflux or bloating
  • achy muscles and joints
  • disturbed sleep
  • anxiety
  • panic attacks
  • frequent yawning or sighing
  • heart palpitations or chest pain can also be caused by poor breathing patterns but always check this with you GP first.                                                                

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click here for the influence your brain can have on Breathing
if you think you may be suffering from a breathing pattern disorder, call Nina to make an appointment on 021 372832. 
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