Many people who spend a lot of time in front of a screen often sit on the edge of their chair, with their torso and head leaning forward as if they're about to shoot out of the starting blocks at any moment.
Unfortunately, this posture can stop the diaphragm from doing its job properly when you breathe. The result is shallow, rapid and irregular breathing, also known as "high" chest breathing. This uses the "accessory breathing muscles" in the neck, which are actually meant to let you breathe faster temporarily. If you constantly breathe the wrong way and too quickly, these muscles become overloaded. This raised breathing pattern leads to extra tension in the neck and shoulders, and makes any existing tension complaints worse.
Paradoxically, this rapid, shallow breathing means you take in less usable oxygen than you need. This can lead to headaches, fatigue and reduced concentration. This way of breathing often goes hand in hand with agitation, stress or anxiety.
Good abdominal breathing, on the other hand, promotes recovery and relaxation, and reduces tension in the neck and shoulder area. With abdominal breathing, the exhalation lasts longer than the inhalation.
Here are a few tips for relaxed breathing:
By applying these simple tips, you can achieve more relaxed breathing and reduce the pain and tension in your shoulders and neck. It's important to pay regular attention to your breathing, especially when sitting for long periods and working at a screen. Take the time to breathe consciously and you'll feel the benefits for your overall wellbeing.
Would you like more information? Book an appointment, we'll gladly come and visit you!
Unfortunately, this posture can stop the diaphragm from doing its job properly when you breathe. The result is shallow, rapid and irregular breathing, also known as "high" chest breathing. This uses the "accessory breathing muscles" in the neck, which are actually meant to let you breathe faster temporarily. If you constantly breathe the wrong way and too quickly, these muscles become overloaded. This raised breathing pattern leads to extra tension in the neck and shoulders, and makes any existing tension complaints worse.
Paradoxically, this rapid, shallow breathing means you take in less usable oxygen than you need. This can lead to headaches, fatigue and reduced concentration. This way of breathing often goes hand in hand with agitation, stress or anxiety.
Good abdominal breathing, on the other hand, promotes recovery and relaxation, and reduces tension in the neck and shoulder area. With abdominal breathing, the exhalation lasts longer than the inhalation.
Here are a few tips for relaxed breathing:
- Make sure tight clothing or belts don't restrict you, so your waist can move freely.
- Sit up straight and use the backrest of your chair. When the diaphragm can move freely, your body will probably take the path of least resistance and use this breathing muscle.
- Breathe out actively and let the in-breath happen by itself.
- Spend more time breathing out than breathing in. Make the exhalation last about twice as long as the inhalation.
- Breathe calmly and without forcing it. Keep your shoulders low and relaxed.
- Preferably breathe in through your nose and out through your mouth.
By applying these simple tips, you can achieve more relaxed breathing and reduce the pain and tension in your shoulders and neck. It's important to pay regular attention to your breathing, especially when sitting for long periods and working at a screen. Take the time to breathe consciously and you'll feel the benefits for your overall wellbeing.
Would you like more information? Book an appointment, we'll gladly come and visit you!