Welcome to chapter 4.4, “3 Essential Movements to Improve Lung Health”. So far in chapter 4, we have covered “How exercise improves all 12 systems of the human body”, How exercise improves the musculoskeletal system with a focus on arthritis and joint damage, How exercise improves the Neurological system in function and behavior and “How exercise improves the function of the immune system.”
Chapter 4, Movement as an Innate Essential, has proven to generate a wide-range of positive effects on the well-being of the body. As a musculoskeletal specialist, this is my initial focus when working with patients. As I have stated before, I feel that there are some macro-essential needs of the human body that encourage your greatest human potential. These are what I have deemed the Innate Essentials. After incorporating the routines associated with these Innate Essentials then one can look at the micro-nonessentials for fine-tuning.
3 Types of Movement Needed for Respiratory Health
Movement as an Innate Essential has a panacea effect on your health and well-being. Its positive impact on multiple systems of the body will also create beneficial effects to each system individually. The respiratory system is not alone in this but for this chapter, it is the focus. So let’s unpack some of these primary and secondary benefits gained through exercise with regards to the respiratory system.
We started chapter 4 by initially looking at the Nervous System for a reason. It is the one system that controls all other systems. The healthier this system, the healthier all systems.
The lungs expand and contract mechanically to move air in and out of the body. Inspiration and expiration are performed by the muscles, allowed by the joints and yet ultimately controlled by the nervous system.
The seemingly simple act of breathing starts with your nervous system sending an impulse, this initiates your muscles to contract and relax when needed and finally, your joints need enough mobility to allow for expansion.
1. Movement of the Muscle
The act of inspiration means to breathe in air through the expansion of the lungs performed by an expansion of the ribcage and pulling of the diaphragm. The primary stars are the diaphragm as it will contract, pulling downward, creating a suction like action and allowing for the lungs to expand into the increased space. The muscles of the rib cage will simultaneously lift the rib cage upward and outward allowing for even more room and maximum tidal volume. The body occasionally will incorporate secondary movers in more extreme conditions but for now, these main components are the most important.
The lungs cannot work well without the movement of these muscles. That is not to say that they cannot function but rather that they cannot function at their optimal potential. So when is it a good idea to limit your potential life-sustaining oxygen?
That was a trick question. It’s never a good idea.
It’s obvious to me and probably many of you, that oxygen is probably the ultimate Innate Essential. Initially, when starting this blog, I decided to leave this out of the original Innate Essentials because it is default to living. Its impact on our health had not escaped me but I knew that I would write about it in many other chapters such as Movement, Posture, Toxic Chemicals, etc.
It’s obviously an essential need, yet often taken for granted by most of us. Surprisingly the majority of people who neglect their respiratory health are well past the age of reason.
Most humans through their adolescent and young adult life care about the opinions of our peers. A great and relevant example is the “need” for having a flat stomach. We all want it at some point in our lives and we can all feel judged by not having it.
This can be troublesome for those who are willing to exchange the correct habits of breathing for a more restricted form of breathing that gives you a flatter, more presentable stomach.
If you’ve ever watched a baby breathe, their abdomen expands and contracts with every breath. It’s the proper way to do it, yet we are often willing to exchange a decrease in breathing potential for a flatter midsection almost all the time.
This type of behavior in these formative years is exactly what creates altered movement patterns that stick around for life. Knock it off! – Below I will dive into some breathing techniques to help fix these altered mechanics.
2. Movement of the Nerve Impulse
The description above depicts the muscle contraction needed for breathing as if this movement has a mind of its own. Breathing is such an autonomic function that we blindly disregard it as something we can manipulate.
The diaphragm and intercostal muscle contractions needed to allow for adequate respiration get their orders from the brain (efferent). This rate or rhythm of movement is based upon a myriad of environmental sensations received by the central nervous system (afferent).
The Phrenic nerve is largely responsible for transporting these efferent impulses coordinating the movement of breathing as it innervates the diaphragm. The Phrenic nerve is made up of the 3rd 4th and 5th cervical nerve roots and has been ascribed the mnemonic “C3,4,5 keeps you alive”.
In a previous blog titled “7 Scientific Ways Exercise Improves Your Brain”, I have related to you the idea of a subluxation. Whereby the nerve or nerves that exit and enter the spinal column are compressed, agitated or otherwise insulted, can send aberrant, excitatory or inhibitory signals to and from the end organ.
In this example, I’m writing about the innervation of the diaphragm and its effect on the lungs. The example below is merely relating the dysfunction of the motor nerve to the diaphragm. Dysfunction can happen at either the motor nerve or at the sensory nerve with the same negative effect to the body’s ability to breathe.
In an extreme scenario, blocking or killing the Phrenic nerve from sending impulses to the diaphragm would halt the movement needed to provide adequate inspiration. This is a common occurrence in spinal cord injuries to the cervical spine.
A subluxation, in contrast, relates to the concept that altering the nerve impulse to any degree of any one of the nerve roots will alter the function and therefore the alter the potential of the impulse to and from the brain.
A great functioning nervous system is essential to your health and your health’s potential. The lack of neurological movement potential is directly correlated to dysfunction and in this case your ability to breathe. The well-being of any system, including the respiratory system, starts with the well-being of the central nervous system.
3. Movement of the Joint
It should be clear now that the nervous system must initially create a correct impulse for the innervated muscle to function correctly. It should also be pointed out that proper and full movement of a muscle, due to nerve impulse, would be impossible without the flexibility of the skeletal joints. Dysfunction in one segment can create dysfunction in the whole system. In a previous blog, I relate to how stiffness leads to arthritis and in another article I relate how arthritis can lead to dysfunction of the nervous system often diagnosed simply as neuropathy.
For the lungs to have the ability to expand and contract, they need muscles to move the ribs outward and pull the diaphragm down. The expansion of the rib cage depends on the health of the joints known as the costovertebral joints as well as the health of the Thoracic spinal joints. Indirectly these joint segments also depend on the mobility and stability of other joint segments such as the lumbar spine and pelvis.
The health of the Thoracic spine and rib cage directly affects the ability of motion for expansion of the lungs. Hyperkyphosis, commonly seen in Upper Crossed Syndrome, decreases the ability to extend and rotate the thoracic spine as well as the rib cage due to the altered biomechanics it creates. This alteration is a biomechanical dysfunction that creates increased strain on the entire system. This, in turn, will degenerate the discs and articular cartilages of these joints prematurely thus eventually leading to dysfunction of the nervous system (subluxation) and in this case dysfunction of the respiratory system.
Movement is Life!
Where do We Start?
In this vicious cycle, which system is the most important to address first?
A massage therapist might say the muscle but that would neither address the joints nor the nerves.
A good Physical Therapist would say the muscle, possibly joint and work to restore movement patterns of the two. I technically agree with this however, it is usually not a strong enough catalyst to create the momentum needed to heal.
The Chiropractor would start with the joint, sparking the initial movement needed to ignite the nervous system of its potential. The release of the restricted joint relaxes the tense muscle and signals to the brain a need for a state of more parasympathetic control. The adjustment of a subluxation addresses all three players of this game.
Healing would begin from that moment of joint movement and the rehabilitation of movement patterns should soon follow with breathing techniques, postural stability and flexibility exercises in conjunction with nutritional support. The first and most important is to restore function back to the nervous system.
Correct Respiratory Movement Patterns with Simple Breathing Techniques
I did relate that it was never a good idea to limit your oxygen but I want to allow for a little nuance in this area. There are countless breathing techniques that limit or train your breathing capacity with some widely recognized health benefits. Belly breathing should be understood by all for a proper movement pattern to develop or re-develop.
Other techniques were created strictly for their well-being outcomes like Wim Hof breathing technique, the 4-7-8 breathing technique or my favorite the box breathing technique comes to mind. These are all mindful breathing techniques that manipulate your breathing patterns with a surprisingly calming effect. I won’t dive into too many details but let’s touch on the basics with links attached for your enjoyment.
Belly Breathing
This can be taught in many different ways. I’ve found it easiest to lie on your back (supine) with one hand on your chest and one on your abdomen. Breathe in concentrating on expanding your abdomen and not your chest. You should see the majority of your movement through your abdomen. Concentrate on perfecting this for a few weeks and then progress to performing this when standing or sitting. This can alternatively be done with a small 1 to 2 pound weight on your abdomen to provide a neurological feedback loop. Here is a video to follow along.
When belly breathing or diaphragmatic breathing is restricted secondary muscles are often engaged. These muscles in the neck and upper back can become strained over time.
Wim Hof breathing technique
This is one of the more extreme breathing techniques and I will link to a video on this. Wim Hof technique is not something I recommend to my general patient population. Wim Hof has provided evidence showing a more robust autonomic nervous system and therefore a more robust well-being over all the systems. Very COOL stuff (Link)
4-7-8 Technique
This technique is not as extreme, but also very effective. In practice, I have found that most patients do well with this technique, but the problem arises when they forget the numbers. Here is another link to this technique.
Box breathing technique
This has become my go-to for its simplicity in all categories. It is easy to do, easy to remember and easy to understand. Patients can do this anywhere at any time and the benefits are almost immediate. Directions below.
Box breathing is in reference to a square with 4 equal sides. The idea is to take a breath in for 1 second, hold for 1 second, breathe out for 1 second, hold for 1 second. Continue doing this with equal time frames building up to 5 seconds or more if you’re advanced.
This technique should be used in conjunction with the belly breathing technique I have described above. Just like other breathing techniques, it has been shown to have a positive effect on the autonomic nervous system which in turn has a positive effect on the whole system. (link)
These techniques of training your respiration bring me back to our well-discussed idea of hormesis. Resistance and challenge to your body and systems, when done in balance, can make you stronger, healthier and better fit for survival.
“USE it or lose it, but don’t overdo it. “
Lung Health Depends on Joint Health
This is a quick summary of multiple previous blog posts related to the health of the musculoskeletal system with an emphasis on thoracic mobility for maximal expansion of the lungs. Below are some exercises and links to help correct and prevent damage to your musculoskeletal system.
Posture – If you’ve read my blog posts on Posture you would know that form comes before function. If you are going to correct the function, you need to address the form first. Some of the most common postural problems that arise are Upper Crossed Syndrome and Lower Crossed Syndrome. I go into these and other postural issues such as scoliosis in the chapter on posture.
While you are reading this, I’d like you to try a small experiment on yourself. Slouch your posture, round your shoulders, lower your neck and take the deepest breath possible while holding your poor posture. Now, sit up straight with your best perceived posture and try taking a deep breath.
Which posture allowed for maximal tidal volume when inspiring?
Some common postural exercises for correcting thoracic posture in our modern times include:
Stability – avoid slouching and rounded shoulders
Lengthening – work these common tight muscles
Mobility or movement exercises specifically in reference to thoracic and rib cage mobility. There are many exercises that can be used and each one should be prescribed by a practitioner. Here are some of my go-to’s for mobility in the thoracic spine.
As you could imagine, possibly the fastest and most effective way of increasing mobilization to an area is with a Chiropractic adjustment. This can restore mobility almost immediately and in conjunction with other exercises listed above, it is the most comprehensive solution.
Activation and stabilization
Increase movement through nutrition.
I have already touted the wide range of health benefits that real food can have on your well-being. In reference to the respiratory system, it can have profound effects on acute and chronic conditions.
Often, when I work with asthmatic patients, I will recommend that they work to keep their inflammation under control with dietary changes. It’s not a coincidence that anti-inflammatory foods will promote healthy joints as well as healthy lungs. Eating foods and supplementing with foods that are high in Omega 3’s such as grass-fed beef, free-range organic eggs, wild-caught fish, chia seeds, hemp seeds, and fish oils are advised. Turmeric is a spice that also exhibits some amazing anti-inflammatory qualities that will help calm the most irritated environment.
I did not include anti-inflammatory medications as they can slow or halt the proteoglycan production that maintains and replenishes your cartilages. This includes aspirin, Ibuprofen and naproxen, all of which will increase the rate at which your joints degenerate.
Hydrating with pure water creates a healthy environment for the mucosal lining of the lungs for increased lubrication and mobility. Again, hydration helps with the health of the body as well as health of the respiratory system. There is some evidence relating to a decrease in allergies, bronchitis, asthma and other respiratory issues.
Avoiding toxins and allergens that irritate the respiratory system and or your mucosal lining is highly recommended. These can range wildly from foods such as dairy and gluten to environmental factors such as pollen and animal dander. These allergens put your immune system into a state of stress causing the mucosal lining to thicken and restrict normal breathing. Some asthmatic patients have found that HEPA air filters like the Molekule or Levoit can reduce the amount of toxins they inhale at home or work.
Chiropractic Soapbox
As always, I want to leave you with some research on Chiropractic and its benefits in relation to whatever topic we are on. Chiropractic can obviously have some amazing benefits on the mobility of the spine and function of the nervous system. As I have related above this mobility can greatly aid in respiratory health.
One fairly common chronic lung condition that Chiropractic has had great success with is asthma. This doesn’t mean that Chiropractors treat asthma. They don’t, they care for the person by removing subluxations and restoring normal spinal function, neurological function and thus normal physiology. Here is a meta-analysis of Chiropractic and Asthma.
So for a jump start to your existing chronic condition or for maintaining the overall health of your body choose a great Chiropractor. Not sure who to go to? Send me an email and I’d gladly help.
“There is a vast difference between treating effects and adjusting the cause.”
-DD Palmer
One Adjustment Action Step
- Find yourself a great Chiropractic physician — Email me
- Movement is life. So, move! Move throughout your day. Get up regularly. I suggest about every 20 minutes.
- Keep a good exercise plan to help balance out your daily sedentary plans. 30 minutes is the minimum as you will see here in 12 Reasons Your Entire Body Needs Exercise. Include exercises to help balance out your deficiencies or toxicities. Start with Belly Breathing and Box Breathing.
- Fix your Posture for optimal movement and maximum longevity of your musculoskeletal system.
- Encourage healthy living tissue by Eating Real Food, here’s a list of foods that are high in vitamins and minerals.
- Drink plenty of pure Water
- Reduce toxins and foreign pathogens by practicing good hygiene and eliminating environmental hazards. Consider adding an Air filter to help clean your environment.
Every cell in your body is connected to your nervous system and your body is constantly adapting to its environment for survival. As I have related to you in previous articles the lack of movement or poor movement form creates stress on the musculoskeletal system (arthritis) as well as the nervous system (subluxation).
A great compliment to movement in our current times is Chiropractic. I am however of the opinion that a routine of daily movement and exercise is essential to your well-being.
For now, try the belly breathing technique and the Box breathing technique. Enjoy!
Nick the DC
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