Why You Need to Breathe Better this August ~ and How to Do It . . . SO EASY!

Do you have allergies? 

I do  . . . since I was a kid. Just the regular seasonal allergies ~ things bloom I sneeze and sniff. 

With the heat and constant outdoor adventures, August always seemed the worst (you would think April but I just remember it being August?!?) 

So in honor of all us allergy prone folks we are talking about Breathing and Breath this month!

While allergies can have an impact on your breathing especially during physical activity, Physical Therapists refer out to an Allergist, Internist, Pediatrician or Family Medicine Specialist for diagnosis and treatment of allergies. So let's get into the other components of breathing that Physical Therapists address during evaluation and treatment. 

**DISCLAIMER: I have mentioned in the February blog that there is a subspecialty of Physical Therapy that one can be Board Certified in ~ Cardiovascular and Pulmonary Physical Therapy. This blog is not intended for those with a diagnosed pulmonary condition/disease that are seeking treatment or advice for their condition. If you have been diagnosed with a pulmonary condition check here to find a PT for you.

When referring to the breath we can mean the exchange of air in and out of the lungs. Taking in oxygen and expelling carbon dioxide ~ the process of fueling our cells and getting rid of waste products. This is a life sustaining process. But the breath can do so much more than just sustain our physical body.

Research shows that breathing can reduce pain, stress, and anxiety. Breathing can improve blood pressure, immunity, and digestion. How?

Let me introduce you to my friend . . . the Vagus Nerve!

The Vagus nerve is the 10th cranial nerve and it runs from the cranium (your head) all the way down to your gut and organs. It send and receives signals all along its "wandering" path. Research into the role and impact of the vagus nerve in/on our body is ongoing but we do know that vagus nerve stimulation helps to regulate our:

  • response to stress
  • digestion
  • mental health
  • body inflammation
  • heart rate and blood pressure
  • immune system
  • and probably more!

Now, guess what activity stimulates the vagus nerve . . . 


Yep!! BREATHING! but not just any old breathing . . . mindful, intentional breathing. In the coming days and weeks I will post some videos and such with a variety of breathing and mindfulness techniques you can use to stimulate your Vagus nerve. So that you can: 

  • improve your lung capacity 
  • improve your trunk, spine and ribcage flexibility
  • improve your focus/concentration
  • improve your digestion
  • reduce your pain
  • reduce your stress
  • regulate your heart rate 
  • strengthen your diaphragm
  • support you pelvic floor 
  • so much more! 

For now start with deeper breathing ~  as you breathe in 

  • allow the breath to fill your belly low in your pelvis and stomach area
  • let it fill your entire ribcage in all directions 
  • hold it at the top for a second
  • slowly let it out fully
  • repeat 3-5 times

**you may get a little dizzy or lightheaded if you are not used to breathing so deeply ~ this should disappear after a few seconds or so. be sure you are seated or lying down to be safe ;)

Wishing you Better Breathing! 

Dr. Roxi, Cairn PT&W



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