A look at what simple changes in posture and breathing can do for you.

Ok…time to take that vacation you have been longing to take for so long. Give yourself permission to stop what you are doing, clear your mind of all that chatter, relax and focus on your breath. Sit comfortably, legs flat on the floor and arms to your sides. Take a moment and imagine that you are a tiny microscope looking inside your own body, assessing every movement, muscle and joint – one by one. Start from your head – rotate it from left to right – then the shoulders, rounding the elbows, the wrists.

Stand up (this is also a movement you want to pay attention to), stretch your arms to the sides and make small circles with your arms, then big circles. Now bend to the sides, sliding your hands down to your thighs. Continue, carefully examining every movement in your mind and assigning it a grade – good, fair, poor, cannot do. How does your body feel? Is it moving freely? Are you feeling fatigue or discomfort after any one move? I have news for you…the answer to the above questions is not "I am just getting old!"

Just as you recall watching neighborhood children at play with amazement at hoe their bodies moved freely, you can remember those times when your body responded gracefully and easily to a given movement pattern. But what happened as you grew up? Where did those easy, unrestricted movement patterns go?

Simple. When you reached school age, your body had to accustom to sitting on tiny chairs for hours; stress levels began rising with new responsibilities of homework and exams. You were probably carrying heavy books or a backpack over your shoulders (or many times over one shoulder!), distorting the spine and musculature. Your sleeping pattern was disrupted. With puberty came bodily changes as well as postural changes. Slouching actually became comfortable – even cool!

During every workday, chances are you will sit at a desk or behind a steering wheel; then, go home at the end of the day to sit on the couch or spend hours in the kitchen, bending, standing, and moving improperly. With a daily routine of increasingly restricted and faulty movements, it is not surprising that many people accept getting old as a true statement.

The Three Amigos

The central nervous system (brain and spinal cord), the skeletal structure, and the musculature are complex systems that work as a team to provide the right output for proper body stabilization against gravitational forces. Bodily movements depend on messages to and from the control room of the brain. The brain remembers patterns of movement, not of individual muscle contractions. For example, after walking on a treadmill for 10 – 20 minutes, isn’t it funny how our body keeps walking at the same pace after stepping off the machine and onto the floor? The brain continually tells the body to react and adapt to stimuli or to a lack of it.

But by faulty muscle recruitment, changes in muscle function take place, creating imbalances in the body. The skeletal structure in turn will utilize a great deal of energy fighting gravity, and, in the end, gravity usually wins. In addition, the tissues that are pulling and holding the body out of alignment, and those enlisted in the constant struggle against gravity, are in a state of distress that grows more pronounced and more refractory over time. Ever wonder why you feel so tired after being on your feet or sitting all day?

Back to Basics

Let’s take a look at what simple changes in posture and breathing can do for you. Stand sideways in front of a mirror and draw an imaginary plumb line to connect each of the following points: ear in relation to the shoulder; shoulder in relation to the hipbone; hip in relation to the knee; knee in relation to the ankle. Next, stand facing the mirror and notice the placement of your feet in relation to your knees. Look for any misalignment of the head, shoulders, or hips. Take a deep breath. Notice what happens to your shoulders and neck – do they rise up along with your chest cavity? Does your lower abdomen expand when you breathe out? These are inefficient ways of taking a breath because they encourage incorrect movement patterns that further compromise posture, lung capacity, and worst of all – decrease your energy levels.

With thoracic or lateral breathing you allow the ribcage to expand, thus expanding the lungs and increasing the volume of the cavity and the capacity for oxygen intake. Since it requires the diaphragm and other musculature to be activated, it could take some time at first. So, let’s start by focusing on the mechanics of the breath cycle by placing your hands on the sides of your ribcage. Sitting tall, breathe only through the nose. Take two full breaths, feeling your ribcage expand and contract with each breath. Avoid movement of your spine. On your next breath, extend the exhalation to 3 to 5 counts. Gently push out all the air with your hands as you feel your abdominals pressing in. Practice these full exhalations for 3 breath cycles, without fear of losing your breath. Make sure your ribs are expanding to the sides and not to the front. Continue for a few more cycles.

As you master proper breathing, you will notice remarkable improvements in your concentration, mood, and overall energy.

Until then, take a break throughout your busy day; grab a glass of water instead of heading for the coffee machine, go outside, and take advantage of the world’s best medicine: the breath.

Frances Haddock , M.S., is President of Onsite Wellness Group, a spa and wellness management company in South Florida, where she helps people of all ages achieve total health of mind, body, and spirit. You may direct questions regarding this article at 305- 933-8540 or by email at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it