A body is so complex, complete and incomprehensively perfect, alive and whole. An organism that regenerates, integrates, is self aware and self healing, self regulating and self conscious. A body that heals and knows what it needs to boost and nourish itself, on every level. Improving posture directly affects our breath and transforms our wellbeing.

THE BODYMIND CONNECTION

Here’s another article celebrating the natural beauty, intelligence and ability of our bodies. Science has no way of recreating such a perfect organism apart from the power of procreation. But science can help us understand its intricacy and teach us how to intimately work with it. Every challenge that arises in our life invites us to grow. The consciousness of our bodymind attracts these teachings, so we can step into a bigger, brighter and more brilliant version of ourselves. Whether we feel ready to take on the challenge depends on our self-image, self-confidence and self-awareness. These 3 self’s depend on our wellbeing. Our state of mind, emotions and stance of body Self-confidence and awareness are intimately connected to our breath. And our breath is affected by our stance in body, life and living. So how do we enable, or better said, reconnect to the intelligence of our body? How do we inspire that self-regeneration, self-regulating healing aspect?

Enhancing Wellbeing Through Posture

In Spinal Love we explored how posture improvement nourishes our spine and all our organs. Today we’re going to lunge into the lungs.  Many studies have investigated the relationship between posture and breathing and the spill over effects. What’s evident is posture affects not only the spine and organs but all the muscles of the trunk. Many of are directly related to our breath, some indirectly. And if you know, like I love to say, “All is connected”. Through fascia, and many other tissues and systems, then this affects all the muscles, nerves, joints and tendons, all the way down to your toes.[1] Think the diaphragm, intercostals, neck and shoulder muscles,[2] but also the pelvic floor muscles, right down to the legs and feet.

When we sit all day, without body awareness, our shoulders and head begin to round forward. The chest muscles are compromised and tighten over time. Especially if it’s a day in day out habit. Our lungs become limited, our breathing shallow and rapid.[3] This causing our nervous system to become overstimulated, fight or flight switches on. Our nervous system is constantly told, “a bear is chasing us”. While at the same time, our muscles, organs and limbs get less activity, mobility and agility. Sending another contradictory message to the rest of the body that says, “we’re disengaged, rest and digest”.  But our body can only choose one of these pathways at a time. So, its in a perpetual state of discomfort, confusion and compromise. I believe this is the cause of our species present epidemic of chronic, inflammatory, immune and misdiagnosed health issues. But again, THIS is the body’s natural beauty, intelligence and ability to speak to us. Asking us to seek new pathways of living, moving, breathing and being. Our body consciousness, neuroception, knows autonomously and ceaselessly communicates with us.  Whether we listen or not is a different story.

Studies on Breathing & Posture

A Yoga study explored the difference between breath centred yoga and yoga without breath awareness. The group with practices to extend breath and engage in breath awareness, improved not only their breathing, but physical functions of whole-body strength and flexibility, especially of the lower extremities![4] Breathing affects our nervous, respiratory, cardiovascular, digestive, immune system and eventually all these affect our endocrine system.[5] Imagine your lungs encaged in twelve pairs of ribs. And between each rib, many strong bands of muscle connecting one to another above and below it. These muscles, the intercostals, run diagonally internally, as well as externally,[6] like a grass woven basket. Intercostals pull and release our lungs, contracting and opening. The contraction pulls the ribs together, exhale. And on the release a breath of fresh air is drawn in, inhale. This constant and beautiful rhythm goes on, from the moment of our birth to the day we die. Our exhale clears toxins, calms the nerves and centres the mind. It’s dependent on our ability of muscle contraction. And just as important their ability to relax, allows us to take in that new, clear, lively breath.

Improve Posture – Breathe in Life

In Yoga we say of breath is our life. And within the breath lies our life energy. When we breath fully we live fully. When we breathe shallow we only live to that depth. And this ongoing relationship of the in and out, reflects of our way of opening and closing to the vicissitudes of life. So how does can we breath more fully? How can we live more completely? Improve posture! Yep, that simple. There are a few essentials to breathing fully.

Posture Improvement

And allowing our posture that open and free space of the chest, by slightly bringing the shoulder blades toward each other, and softly down the back. Lifting the ribs up and away from the hips so the abdominal muscles lengthen, and the diaphragm becomes free, are foundations of better breathing. Making sure when we sit that the sitting bones are more elevated than the knees and ankles ensures our belly muscles can relax. Only then can the psoas and back muscles release and give the space to the lungs. Did you know that letting the pelvic floor muscles soften even affects the lungs? 

Body Awareness

Connection to our body, it’s ability, it’s limits, it’s needs, desires and vitality, live in this part of yoga practice. Tuning in to our sense of embodiment takes time and it helps if you have a teacher who practices what she preaches, so she can guide you into your body deeply. So, you can attune with it intimately.

Muscle Stretch, Strength & Integrity

Again, movement can’t be overstated for improving breath, breathing and cardiovascular health. I used to think Yoga was the be all, end all pill for all life activities. But I’ve since come to realise we need to run, dance and swim to fully appreciate, celebrate and integrate who we are and what we’re capable of. Cardio is vital to heart rate variability, a response of our vascular system to environmental stimuli. So, get up and get your heart pumping! Remember what it means to be embodied!!!

Relaxation

Restorative yoga, Yin and any other gentle form of yoga, that allows the body to stay in a position for at least 2 minutes, allows muscles to relax which are tight, and/or weak. This retrains muscles that have adopted constricting and compromised holding patterns. So, here’s to our beautiful, intelligent and able bodies! Here’s to living fully, with integrity and ambivalence simultaneously. We’re only human, and yet that’s already so much… Breathe fully and with integrity of your entire body. Live and love yourself, no matter what!

Love to you, your body, your breath and the life you choose to live,

Shira.


    References 

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6329219/ 

[2] http://rc.rcjournal.com/content/59/4/543 

[3]https://www.healthline.com/health/breathe-deeper-improve-health-and-posture#posture-and-breathing

[4]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6329219/ 

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3482773/

[6] https://www.sciencedirect.com/topics/medicine-and-dentistry/intercostal-muscle