Diaphragmatic Breathing

by ()

Diaphragmatic Breathing

What is the Diaphragm?

The Diaphragm is the most efficient muscle of breathing. It is a large, dome-shaped muscle located at the base of the lungs. Your abdominal muscles help move the Diaphragm and give you more power to empty your lungs. When you become stressed or anxious, your breathing will become shallower. This means that the Diaphragm will not function as well as it should and the accessory muscles of breathing – which are located in your neck and chest – will do most of the work.

This can leave the Diaphragm weakened and flattened, causing it to work less efficiently, as well as the neck and chest muscles being overworked.

What is Diaphragmatic Breathing?

Diaphragmatic breathing is intended to help you use the Diaphragm correctly while breathing to:

  • Strengthen the Diaphragm
  • Decrease the work of breathing by slowing your breathing rate
  • Decrease oxygen demand
  • Use less effort and energy to breathe
Diaphragmatic Breathing Technique

Lie on your back on a flat surface or in bed, with your knees bent and your head supported. You can use a pillow under your knees to support your legs. Place one hand on your upper chest and the other just

read more »

Progressive Muscle Relaxation

by ()

PROGRESSIVE MUSCLE RELAXATION

Now, I want you to release your shoulders from your ears, unclench your jaw and take a deep breath in, and now, out. Did you realise that you were EVEN carrying tension in these areas and, do you know for HOW long you were tensing for? If you answered no to both questions, then Progressive Muscle Relaxation (PMR) may be the perfect tool for you to become more aware of how your body responds to stress, anxiety or fear. PMR is a relaxation sequence of tensing an area of the body for 5 seconds and relaxing for 10 seconds. Like with learning any new skill, the more practice you do, the better you will become at noticing how your muscles react to stress and, most importantly, how to train them to respond differently!

 

Progressive Muscle Relaxation setup

TIPS

  • Tell your muscles to ‘let go’or ‘relax’
  • Schedule practice into your diary!
  • Be comfortable: sit in a supportive chair, wear loose clothing, take your shoes off
  • Minimise distractions: Dim the lights, mute your phone and pop away in another room
  • If you have any physical injuries, please consult a Stay Tuned practitioner or your doctor before beginning

 

PROGRESSIVE MUSCLE read more »

Stress, Anxiety and Breathing.

by (Osteopath & Clinical Pilates Instructor)

Have you ever sat down for 10 minutes and tried controlling your own breathing? This could be a very beneficial exercise if you suffer from stress and anxiety.

When we are feeling stressed our breathing rate and pattern can change as a result of the ‘fight or flight’ response, controlled by the sympathetic nervous system. To relax, we need to activate the parasympathetic nervous system also called a ‘rest and digest’ response. Fortunately we can control our own breathing. Scientific studies have shown that controlling your breathing can help manage stress and stress related conditions. Breath control is also used in practices such as Yoga, Tai Chi, and some forms of meditation.

An anxious person may take small, shallow breathes, using their shoulder and chest muscles instead of their diaphragm to breathe in and out. Shoulder breathing may also cause tight and over-active muscles and lead to pain and dysfunction of the neck and shoulders.

Shallow, shoulder breathing can disrupt the balance of oxygen and carbon dioxide in the body. In addition it can also prolong the feelings of anxiety by making the physical symptoms of stress worse. Controlling your breathing can help improve some of these symptoms.

When are … read more »

Regan Gardiner

by (Myotherapist)

Regan discovered a love of anatomy whilst studying her Double Diploma of Sports Development – it was at this time that she decided on a career in Myotherapy.

Completing her degree in early 2015 at the Southern School of Natural Therapies, Regan spent time working at Carlton Football as a Myotherapist. Working at the football club exposed her to a range of injuries including muscle strains, sprains and overuse injuries.

In her consults Regan uses a combination of tchniques including soft & deep tissue massage, myofascial release, trigger-point therapy, cupping, dry needling, stretching, joint mobilisation and corrective exercises.

Regan believes that treatment is a two way street – the client needs to be involved in their recovery by completing prescribed exercises, self massage, stretching and therapy aids to assist the treatment plan.read more »

Anita Brickle

by (Remedial Massage Therapist & Pilates Instructor)

Anita completed her Diploma of Remedial Massage in 2012 at Sage Institute of Massage Therapy. She has gained a lot of experience working within sporting environments such as AFL and Rugby Union. She has assisted with pre and post event massage for Elite International Rugby teams, and currently works as the match day medic for a local Rugby team every Saturday. She has an ongoing passion assisting the players with injuries during the game and helping them with the rehab process to get them back to what they love doing.

In a clinical environment, Anita likes to get an understanding and work with her patients to get the best out of the treatment. She includes Deep Tissue and Trigger Point Therapy, Dry Needling techniques and various stretching to compliment the massage. She has a holistic approach towards her treatments believing the whole body needs assessment, not just the symptom. Anita likes to treat postural imbalances and weaknesses, chronic headaches and sporting injuries.

Anita is a trained Pilates instructor and understands the value of stretching and strengthening key areas of the body to maintain the bodies’ alignment. She likes to use these techniques during her treatments to educate the patient on read more »