The Paradoxes of Breathing
"I see at last that if I don't breathe, I breathe..." F. M. Alexander
Many people are concerned about the relationship between breathing and “stress” and want to learn how to breathe “correctly.” There is often an idea that they don’t breathe “deeply enough.” Books and fitness people have plenty of advice about taking deeper breaths, or “breathing from the abdomen.” They assume that the average person has access to their breathing mechanisms and can simply be told how to breathe correctly, overlooking the complexity and subtlety of the problem of changing habitual activity.
Breathing is not simply one isolated function of our bodies. It can only be improved by changing the way the entire body is used, and the "mind" as well. Breathing "correctly" and naturally means not interfering with the body’s design. The ribs attach to - and move from - the spine in the back, and the diaphragm has significant attachments to the spine and the back of the ribs. The spine’s support allows the ribs and diaphragm to move freely and efficiently as we breathe. The lower ribs are designed to swing laterally, upwards and outwards on the inhale, and downwards and inwards on the inhale. As the diaphragm descends on the inhale, the natural tone of the abdominal muscles resists the pressure of the abdominal contents from pushing it forwards, so the contraction of the diaphragm translates into aiding the lateral movement of the ribs, as well as filling out the lower back. The conventional idea of "breathing from the abdomen" interferes with the tone of the abdomen, destroys the delicate articulation of the ribs with the back, prevents the lateral and backward component of the movement of the ribs and lower back, and tends to lock and arch the lower back instead of filling it out.
Most of us, as we grow up, acquire habits that interfere with the body’s natural, integrated functioning. A young child’s spine, along with the spinal muscles running along it, form a unified support for all of the body’s activities. However, through unconsciously imitating the bad habits of tension of our parents and friends, we build up a network of tension which interferes with the spine’s support. A big part of this interference is to recruit the ribs and diaphragm to help support the body instead of the spine. This causes our breathing to become seriously compromised as it ceases to function according to its original design. The diaphragm becomes stuck, and cannot fully release into a complete exhale, as if breath is constantly being held. The ribs cease to move in a delicately coordinated and articulated way, and instead the whole rib cage is heaved up to inhale and dropped to exhale - a labored and inefficient way to breathe.
When people are told to breathe in a different way, they will recruit the same patterns of tension as they always do, except in a more exaggerated form. If someone is simply told to breathe more deeply, or to "breathe from the abdomen," they will simply breathe the way they always do, except with more force. No matter what they are told, to “breathe” means, in practice, to activate the pattern of tension they have associated with breathing. There is no way, without more awareness, understanding and skill, to breathe in any other way, since the breathing mechanism is now being used to help support the body.
Does this mean that the problem is insoluble? Not at all. First, through lessons in the Alexander Technique, people learn to re-activate the natural support of the postural muscles of the back, thus freeing the breathing mechanisms to return to their proper function as they are released from their incorrect role of supporting the body.
Next, through focusing on the exhale, NOT on the inhale, and relaxing and releasing the diaphragm, students learn to let go of the spasm which prevents a full exhale. The inhale then comes in effortlessly as a reflex, and a deeper and quieter pattern of breathing is established.
As is the case with all attempts to change our habits, once we have an idea of “doing” some activity, including breathing, we will do it in the same habitual way that we have always done it. In effect, we must learn “not to breathe” (as we understand breathing) in order to truly breathe in a new and different way. As Alexander said to one of his students "I see at last that if I don't breathe, I breathe."
"I see at last that if I don't breathe, I breathe..." F. M. Alexander
Many people are concerned about the relationship between breathing and “stress” and want to learn how to breathe “correctly.” There is often an idea that they don’t breathe “deeply enough.” Books and fitness people have plenty of advice about taking deeper breaths, or “breathing from the abdomen.” They assume that the average person has access to their breathing mechanisms and can simply be told how to breathe correctly, overlooking the complexity and subtlety of the problem of changing habitual activity.
Breathing is not simply one isolated function of our bodies. It can only be improved by changing the way the entire body is used, and the "mind" as well. Breathing "correctly" and naturally means not interfering with the body’s design. The ribs attach to - and move from - the spine in the back, and the diaphragm has significant attachments to the spine and the back of the ribs. The spine’s support allows the ribs and diaphragm to move freely and efficiently as we breathe. The lower ribs are designed to swing laterally, upwards and outwards on the inhale, and downwards and inwards on the inhale. As the diaphragm descends on the inhale, the natural tone of the abdominal muscles resists the pressure of the abdominal contents from pushing it forwards, so the contraction of the diaphragm translates into aiding the lateral movement of the ribs, as well as filling out the lower back. The conventional idea of "breathing from the abdomen" interferes with the tone of the abdomen, destroys the delicate articulation of the ribs with the back, prevents the lateral and backward component of the movement of the ribs and lower back, and tends to lock and arch the lower back instead of filling it out.
Most of us, as we grow up, acquire habits that interfere with the body’s natural, integrated functioning. A young child’s spine, along with the spinal muscles running along it, form a unified support for all of the body’s activities. However, through unconsciously imitating the bad habits of tension of our parents and friends, we build up a network of tension which interferes with the spine’s support. A big part of this interference is to recruit the ribs and diaphragm to help support the body instead of the spine. This causes our breathing to become seriously compromised as it ceases to function according to its original design. The diaphragm becomes stuck, and cannot fully release into a complete exhale, as if breath is constantly being held. The ribs cease to move in a delicately coordinated and articulated way, and instead the whole rib cage is heaved up to inhale and dropped to exhale - a labored and inefficient way to breathe.
When people are told to breathe in a different way, they will recruit the same patterns of tension as they always do, except in a more exaggerated form. If someone is simply told to breathe more deeply, or to "breathe from the abdomen," they will simply breathe the way they always do, except with more force. No matter what they are told, to “breathe” means, in practice, to activate the pattern of tension they have associated with breathing. There is no way, without more awareness, understanding and skill, to breathe in any other way, since the breathing mechanism is now being used to help support the body.
Does this mean that the problem is insoluble? Not at all. First, through lessons in the Alexander Technique, people learn to re-activate the natural support of the postural muscles of the back, thus freeing the breathing mechanisms to return to their proper function as they are released from their incorrect role of supporting the body.
Next, through focusing on the exhale, NOT on the inhale, and relaxing and releasing the diaphragm, students learn to let go of the spasm which prevents a full exhale. The inhale then comes in effortlessly as a reflex, and a deeper and quieter pattern of breathing is established.
As is the case with all attempts to change our habits, once we have an idea of “doing” some activity, including breathing, we will do it in the same habitual way that we have always done it. In effect, we must learn “not to breathe” (as we understand breathing) in order to truly breathe in a new and different way. As Alexander said to one of his students "I see at last that if I don't breathe, I breathe."
