Breathing for Bone Health

Osteoporosis 3

Today’s article is the third in the three part series on osteoporosis.

Proper breathing is not often taught

In the previous article “Exercises for Bone Health” I mentioned that weight-bearing and muscle-strengthening exercises commonly work to strengthen your bones.  However, the rib bones are the exception.  The only way the rib bones can remain healthy is through proper breathing techniques.

Typically, no one teaches us to breathe.  Unfortunately, we develop bad habits.  Over the years, I have had multiple asthma attacks, and I became a chest breather.  When experiencing breathing challenges, one tends to breathe any way they can.  Chest breathing or shallow breathing draws a minimal amount of air into the lungs.  It is also common to move your shoulders, straining the neck, with less movement in the diaphragm while chest breathing.

Breathing techniques taught in yoga

Diaphragmatic breathing is a technique taught in yoga.  It encourages one to expand the diaphragm out on the inhale and contract in on the exhale.  Since space is limited in the thoracic cavity, this technique helps create room for the lungs to expand and contract adequately.

However, more movement while breathing is needed to help keep the rib bones healthy.  In between the rib bones are muscles called the “intercostal muscles.”  When the intercostal muscles are engaged while breathing, more load or pressure is applied to the rib bones, making them stronger.  Engaging the intercostal muscles is the best way that the rib bones can remain strong and healthy.

That being said, I often teach a technique called “Three Dimensional Breathing” so that my clients become more aware of the movement necessary for proper breathing while strengthening the rib bones at the same time.

Here’s how to begin “Three Dimensional Breathing:”

Prep: Sit comfortably with eyes open or closed. Notice your natural breath and what part of the body is moving with the breath.

First: Place one hand on the belly and the other on your heart. Inhale and exhale through the nostrils, if possible. Focus on expanding the diaphragm out and down. The hand on the heart should extend out and up. Do this for a few breaths.

Next: Move your hands to the side of the body over the ribs. Inhale and exhale through the nostrils, if possible, expanding and contracting the ribs out to the side. Do this for a few breaths.

Now, move your hands to the front and back of the chest. Inhale and exhale through the nostrils, if possible, expanding and contracting the front and the back of the chest.

Finally: Breathe in all three dimensions – – the side, front, and back of the body – – while the diaphragm and the heart space move, as suggested in the First Step. Feel the circumference of the thoracic cavity expand and contract with each breath.

With regular practice, expanding and contracting the entire thoracic cavity while breathing will become second nature, and your rib bones will stay healthy and strong. Also, your breathing will improve, and more oxygen will get into your bloodstream for better health.

Be sure to read the previous articles:

“Osteoporosis 1 – Osteoporosis & Ways to Prevent It”

“Osteoporosis 2 – Exercises for Bone Health”

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