It is estimated that adults take anywhere from 10 to 17 breaths a minute or 14,000 to 25,000 breaths a day. Consideration of those numbers is astonishing and most or us don't even realize we are doing it. Breathing is so natural that we usually take it for granted; that is, until something happens that threatens are ability to breathe. 

Many people don't actually breath correctly - at least not on a consistent basis. Instead, they shrug a few thousand times a day while overusing the upper trapezius and scalene muscles. Then, when it comes time to do something that requires you to not use these muscles, the body says, "Hey, I am really good at using these. Can I go ahead and use these for your shoulder press?"

You end up reaching and pressing overhead with a shrug, which inevitably will lead to impingement syndrome and/or other shoulder joint and cervical (neck) problems. Think of your shoulders being poison to your ears. You don't want to go there!

There are many reasons why healthy people don't breathe correctly; everything from stress to fear to holding in your stomach to make it look smaller and tighter. Doing any of these things consistently will lead to shallow breathing and over-utilization of the neck flexors, which will impair oxygen exchange.

"Breathing correctly" means breathing that maximizes oxygen exchange in the lower lobes of the lungs. More oxygen in equals more nourishment for our body's cells. Correct breathing is using the diaphragm muscle and maximizing the tremendous movement capability within the ribcage.

Just like the rest of the body, the design of the ribcage was is brilliant. The articulation between the ribs and the sternum and thoracic spine is actually cartilaginous which allows the ribcage to expand and contract a lot.  When we don't breath correctly, we eventually lose this ability as well as thoracic spine extension. Loss of thoracic extension leaves us yet even more susceptible to additional shoulder and neck problems.

I have found the following exercise to be extremely helpful when working with individuals who are needlessly suffering from shallow breathing. I actually prefer to do this exercise myself while lying face up on a foam roller with my tailbone at one end and my head at the other end. I will describe the exercise under the assumption that you will be on a foam roller. If you do not have a foam roller, the exercise can be done while lying on the floor.

Assume the position described above; that is, face up on a foam roller with your tailbone at one end and your head at the other end. Bend your knees and keep your feet flat on the floor. Rest your arms comfortably at your sides (30-45 degrees from your sides is a good place to start) with your palms up. Now inhale for a slow count of 4 seconds; hold your breathe for 2 seconds; and then slowly exhale for 6 seconds. As you inhale you should feel your abdomen rise to the ceiling as you deeply take in the air and oxygen. As you exhale your abdomen will slowly fall back to your normal resting position. Continue to breathe in this manner. Feel free to close your eyes. 

If you are like me, you will find this exercise meditative and very relaxing. As you focus on your breathing, you will find yourself very relaxed after just a few of these breaths. Perform this helpful exercise for a minimum of 15 breath cycles.  

The importance of diaphragmatic breathing cannot be overstated. Proper breathing can aid in relaxation, reduce blood pressure and heart rate, and of course deliver the most oxygen to our muscles and other body tissue. When breathing takes place outside of the diaphragm, you are setting yourself up for trouble.

Recently, I have had a handful or two of people express some concern over their blood pressure and / or cholesterol numbers. More to the point, they are individuals who are aware that they need to be proactive and address the issue, and are also wanting to know what can be done to avoid drug intervention.

It has become well known that high blood pressure and elevated cholesterol are two of the most common risk factors for chronic disease and health in general. These conditions have at times been referred to as "silent" conditions because one may not have any symptoms at all until they have progressed over time or developed into more serious diseases (type II diabetes, metabolic syndrome) or cardiac events. Until then, one may feel perfectly normal and healthy - even though your blood pressure and lipid profile numbers say otherwise.

While genetic factors sometimes play a role in the development of high blood pressure and / or cholesterol, it has now been agreed upon by many leading experts that these are preventable conditions because they can be strongly influenced by food choices, exercise habits, stress, and other lifestyle choices such as smoking. That being stated, high blood pressure and high cholesterol are also two of the most reversible conditions.

Nutritional support (fish oils, vitamins/minerals, botanicals, and medicinal foods) can be used strategically along with exercise and stress management very effectively. When these factors are properly addressed, results are oftentimes realized very quickly. Research also shows greater success for individuals who have support and guidance compared to those who try to go at it alone. At The Renkens Center, we would be more than happy to lead you or someone you know in one or more of these ways.  

I used to laugh sometimes at my dad when he would tell me he went to his local YMCA to workout. The times I would laugh were when he told me his workout was in the sauna while he read the newspaper. Turns out, he was doing himself more good than he probably realized.

Saunas have been used for years by many different cultures as a form of active recovery, a way to manage stress, and a way to increase metabolism. I am not an advocate for people not engaging in regular physical exercise. However, there may be a place for saunas in the template for optimizing overall health and / or an individual's training program.  

The use of a sauna can elevate your metabolism almost to the same degree as low-level aerobic exercise. Furthermore, for all of you athletes wanting some active recovery, your heart rate will often get as high in a sauna as it does when you are leisurely riding a stationary bike. 

The sauna should not be confused with a steam room. Whereas the sauna is dry heat, the heat from the steam room is wet heat. A steam room will elevate your temperature somewhat, but will not induce the intense perspiration that dry heat does.   

Dry heat causes all of the blood vessels close to the surface of the skin to dilate (grow larger), which moves heat away from the center of your body to the surface of your body. The heat then leaves the body through evaporation into the dry atmosphere of the sauna. To move this blood and produce sweating, your heart has to work as hard as it would in response to low-level exercise. 

We all have different systems to manage stress, perform active rest, and rehabilitate injuries. If the dry sauna has not been on your radar, it may be worth giving a try.