The Anatomy of Tense Breathing
When we are under stress we are feeling threatened. And when we feel threatened we breathe in a very different way. Our body is hard-wired to seek the maximum amount of oxygen in these situations, so we can run or fight for our lives. In anticipation of life threatening situations we use the shoulder and neck muscles to lift the rib cage like a bellows or accordion. Breathing from the top, or apex, of our lungs is called “apical” breathing. When apical breathing is combined with the action of the diaphragm we can take in the maximum amount of oxygen into our body to give us the energy for fight or flight.
This pattern of breathing occurs when we genuinely need to fight for our lives (for most of us seldom), as well as when we just feel worried or anxious (for many of frequently)! Then, apical breathing becomes a habit. And, unfortunately this pattern of breathing perpetuates, or even creates, tense thoughts and feelings!
Apical breathing also makes the neck and shoulder muscles become tense and difficult to relax. This tension often causes neck pain and headaches. And it distorts our posture. Because these muscles are using the neck and head to lift up the rib cage and shoulders, the long term effect is to pull the head forward and compress the neck. This neck compression can cause problems with the nerves that leave the spine and go to the arms and hands, resulting in shoulder, arm and even carpal tunnel symptoms. The forward head position also puts strain on the jaw, resulting in increased jaw tension that can lead to clenching of the jaw (when we are awake or asleep!) and temporomandibular joint problems.
There are many things we can do to become aware of our breathing pattern and improve our health.
