<span style="font-weight: 400;">A very relevant topic right now since Covid-19 arrived is that it is a virus that specifically affects our respiratory system. One of the side effects is a stiffening of the lung tissue resulting in a thickening, or even scarring, that reduces our capacity to pull in air which then leads to reduced O2 (oxygen). This can then result in breathlessness &amp; de-conditioning due to inactivity &amp; this can also lead to an increase in anxiety levels for some, which could bring about hyperventilation. </span>

&nbsp;

<span style="font-weight: 400;">So a phasic approach to Covid-Rehab, OR even to those who have simply been restricted into moving less &amp; therefore exerting themselves less, means we should possibly ALL </span><span style="font-weight: 400;">consider gaining a better understanding of our client’s breath biomechanics.</span>

&nbsp;

<span style="font-weight: 400;">The better we understand breath biomechanics, the better we can support our clients &amp; ourselves in rehabilitating our breath strength &amp; O2 uptake capacity. Combine this with an understanding of the mind state of our clients &amp; the latest evidence about the physiology of Covid-19, the better equipped we will be to provide an up to date duty of care. </span>

&nbsp;

<span style="font-weight: 400;">This can be as simple as looking at the anatomy &amp; then training in Covid rehab specifically (which I strongly recommend) but this blog is to simply explore in more detail the anatomy &amp; biomechanics of breath.</span>

&nbsp;

<img class="aligncenter size-full wp-image-26753" src="https://biomechanicseducation.com/wp-content/uploads/2021/03/Screenshot-2021-03-15-at-20.51.25-1.png" alt="" width="1488" height="960" />

&nbsp;
<h2><b>What happens when we breathe?</b></h2>
&nbsp;

<span style="font-weight: 400;">The biomechanics of breathing is to enable us to pull O2 into the lungs via the mouth to then be taken around the body.  </span>

&nbsp;

<span style="font-weight: 400;">So the reason we breathe is to deliver O2 to the cells around our bodies. This distribution of O2 via the cardiovascular system should be delivered to anywhere that requires it.</span>

&nbsp;

<span style="font-weight: 400;">We have 2 lungs inside the thoracic cavity, behind the ribs &amp; on top of the abdominal cavity which in turn is on top of the pelvic cavity. </span>

<span style="font-weight: 400;"> </span>

&nbsp;

<img class="aligncenter wp-image-26754" src="https://biomechanicseducation.com/wp-content/uploads/2021/03/shutterstock_1811918470-scaled-1.jpg" alt="" width="389" height="389" />

&nbsp;
<h3><strong>Now these lungs need to stretch!</strong></h3>
<span style="font-weight: 400;"> </span>

<span style="font-weight: 400;">The heart also has to work harder if the lungs stretch less or have less range of movement, ie; if they are stiffer from the effects of Covid-19. This can also often be combined with reduced activity levels.  </span>

&nbsp;

<span style="font-weight: 400;">The thoracic cavity gets bigger to pull O2 in, so the ribs need to flare &amp; therefore the thoracic spine needs to move/extend to allow the ribs to flare. This is because the lungs change shape during breathing like balloon inflating for example. </span>

<span style="font-weight: 400;">This also means the thoracic spine changes shape to allow the walls of the lungs to all move &amp; expand.</span>

&nbsp;
<h3><strong>Breathing alone is a ‘shape changer’ </strong></h3>
&nbsp;

<span style="font-weight: 400;">So if we think in shapes or breathing biomechanics the shoulders lift &amp; the ribs lift a bit like blinds opening. But rib circumference around the lungs also increases due to this rib flare too. </span>

<span style="font-weight: 400;">The diaphragm, a hump of muscle below, can contract &amp; drop down wards to allow more space. </span>

&nbsp;

<span style="font-weight: 400;">The volume of breath we suck in will dictate the shape size. So the full range of motion of the lungs is based on volume of O2 or VO2.</span>

&nbsp;
<h2><b>What’s a natural breath?</b></h2>
&nbsp;

<span style="font-weight: 400;">This depends upon the activity!</span>

<span style="font-weight: 400;">The more active we are the bigger the shapes are &amp; at a faster rate. However if/when we are less active then slower &amp; smaller ranges are adequate for a ‘natural’ breath. </span>

&nbsp;

<span style="font-weight: 400;">As the diaphragm drops down, the belly will move forward or distend.</span>

<span style="font-weight: 400;">If you increase load downwards towards the pelvic floor, then it will tense against the load &amp; therefore also increase the pelvic tension. </span>

&nbsp;

<span style="font-weight: 400;">The breath required also depends upon the state of the tissues, hence consideration of </span><i><span style="font-weight: 400;">long covid </span></i><span style="font-weight: 400;">symptoms or breath rehabilitation. </span>

&nbsp;

<span style="font-weight: 400;">While normally we should simply practise a variety for cross training in preparation for a variety of movements, what is more relevant today is rehabilitation of the lung tissue using breathing techniques alongside our regular movement improvement techniques. </span>

&nbsp;

<span style="font-weight: 400;">By practicing breathing in all motions &amp; movements with training in specific breath techniques we can support clients back to improved health, increase confidence &amp; get our communities moving again.  </span>

&nbsp;

<span style="font-weight: 400;">Imagine being in a chair all day &amp; how this might affect our breathing shapes as it confines us to the same small ranges. Imagine a ‘tight’ diaphragm due to limited movement practice &amp; possibly the same for the pelvic floor, or a combination of these, then add </span><i><span style="font-weight: 400;">long Covid</span></i><span style="font-weight: 400;">. </span>

&nbsp;

<span style="font-weight: 400;">If our movement scope stays the same all the time then so will our breathing requirement. However we are likely to need to re-train the intercostal muscles that have been unused/un-stretched &amp; so we could be missing a third of our space option! </span>

&nbsp;

<span style="font-weight: 400;">As with any movement we really need a ‘reflexive’ response to movement &amp; breath so should practise variety </span>

&nbsp;
<h2><b>So What?</b></h2>
&nbsp;

<span style="font-weight: 400;">1). Get a Covid Rehabilitation CPD under your belt! </span>

<span style="font-weight: 400;">Learn about the effects of the virus on both the vulnerable AND the ‘fit &amp; healthy’. This is an ongoing category of research &amp; we need to stay ahead of the game when it comes to understanding how to increase confidence in us as practitioners from….. </span>
<ul>
 	<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Clients</span></li>
 	<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Employers</span></li>
 	<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Government </span></li>
</ul>
&nbsp;

<span style="font-weight: 400;">2). By understanding breath biomechanics we can add in appropriate movement improvement techniques related to it! </span>

<span style="font-weight: 400;">Specific breath training, thoracic mobility &amp; intrinsic muscular energy techniques (core/trunk/pelvis)</span>

&nbsp;

<img class="aligncenter size-full wp-image-26755" src="https://biomechanicseducation.com/wp-content/uploads/2021/03/shutterstock_1711824001-scaled-1.jpg" alt="" width="2560" height="1707" />

&nbsp;
<h1></h1>
&nbsp;
<h1><a href="https://www.biomechanicseducation.com/imovefreely-3/" target="_blank" rel="noopener"><b><i>iMoveFreely Reconditioning Programme</i></b></a></h1>
<a href="https://www.biomechanicseducation.com/imovefreely-3/" target="_blank" rel="noopener">BOOK NOW&gt;&gt;HERE</a>
<ul>
 	<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">A progressive 6 week reconditioning exercise plan to increase energy levels, muscle tone &amp; movement quality</span></li>
 	<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">A movement programme that includes breathing techniques to reduce lung stiffness</span></li>
 	<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Designed to gradually improve connective tissue tolerance for reduced risk of injury &amp; reduction in aches/pains.</span></li>
 	<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Perfect for clients/participants experiencing long covid symptoms </span></li>
 	<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Perfect for clients/participants with chronic conditions </span></li>
 	<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Perfect for increasing confidence in potential clients/participants </span></li>
 	<li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">A great complement to the </span><a href="https://www.futurefit.co.uk/fitness-courses/health-and-wellbeing-courses/covid-rehabilitation-course/" target="_blank" rel="noopener"><b><i>Future Fit Training Covid Rehabilitation Course 50% </i></b></a></li>
</ul>
&nbsp;