Taking a Deep Breath

The Benefits of Deep Breathing

By Emmanuel Arroyo, LAc

4 May 2011

You have probably heard of how deep breathing massages the internal organs and intestines by pushing them with each inhalation but did you know that complete inhalation and exhalation does more? Stop and think on all the muscles that are attached to the rib cage: scalene muscles, the spinalis, longissimus, iliocostalis, and multifidi...with each deep breath you take in you are expanding your rib cage to the point that shortened muscles will be forced to release their trigger points and expand as well. The erector spinae (pronounced speenee) muscles -spinalis, longissimus and iliocostalis- get activated when coughing (scalenes as well) and bowel movement...hence a short iliocostalis, longissimus and spinalis can create poor bowel movement; by short I mean a muscle that is contracted due to trigger points caused by trauma be it a fall, car accident, or continuous movements that eventually shorten the muscle length.

What makes the case interesting is that many of the acupuncture points we use for constipation, coughing or even abdominal pain are exactly located in either the longissimus or iliocostalis. Obviously depending of the diagnosis thats the preferred point to treat but still the points are located in the longissimus or iliocostalis.

Iliocostalis Longissimus

In summary, deep breathing lengthens the spinae muscle group compose of spinalis, longissimus and iliocostalis...the benefits? It releases trigger points hence minimizing pain in the back, glutes and even abdomen. Deep breathing will enable the muscles to expand and release trigger points that might help you with coughing and bowel movement.

If you are suffering from back pain (upper, middle and lower) with some pain on your abdomen you might be having some active trigger points. What can you do? You can do some acupuncture myofascial release or some stretching exercises.

Stretching exercises: First bend from your hip...if you feel local pain or pain in some place the muscle that is short is in the lumbar area; keep doing this and taking deep breaths and come back to a standing position to relax this will relax the muscles. If you stand and bend forward the upper and mid back and feel tightness or pulling sensation it is a sign that muscles in that area are tight...keep bending the upper and middle back and taking deep breaths, then relax and keep doing it until you see that the tightness has diminished...you could do this while taking a warmth or hot shower.

Acupuncture: Acupuncture is the use of sterilized, stainless steel, thin needles. Anatomically the needles are placed in areas where the muscles are rich in nerve innervation and lymphatic tissue. The needle inserted creates a micro-trauma that forces the body to send more blood, immune cells and other blood cells, hormones are also activated...The cardiovascular system also gets activated by pumping more blood to the ares where the needle is inserted creating a cascading effect where the whole body is forced into homeostasis.

Myofascial release or trigger point release is nothing more than the insertion of the needle in a knot with the whole purpose to force the muscle to “twitch” with the purpose of lengthening it and relieving the pain. The needle is manipulating until the patient feels the twitch or the patient reports feeling something traveling. Sometimes I use electroacupuncture in the muscle to induce release.

Bath tub: You can take a 30 minutes bath with epsom salt and warm or hot water and do some stretches for the back while in it...reach your toes, hold, take a deep breath and come back to a normal position...repeat as many as you feel comfortable with.

Cupping/Gua Sha: This modality used in Chinese Medicine is the use of cups to suck in muscles, improve blood flow and force the muscle to relax. Gua sha is the use of an instrument (tool) to scrap the skin with the purpose to improve blood flow and muscle relaxation. These 2 techniques leaves marks and bruises that fade away after a week.

There are many ways to relieve pain one way is do it yourself stretcthing techniques or by therapy be it acupuncture, gua sha, cupping or even massage.Which ever way you want just remember a deep breath might help!

About the Author:

Emmanuel Arroyo is a New York state licensed acupuncturist, NCCAOM Oriental Medicine Diplomate and with training of Trigger Point or Myofascial release and Neuromuscular acupuncture. Emmanuel Arroyo is known for its conventional anatomical and biomedical approach in its treatments and the use of other protocols such as hand, ear and scalp acupuncture to accelerate patients’ recovery.

Emmanuel Arroyo has special interest in erectile dysfunction and how muscles from pelvic floor can be stimulated to increase blood circulation and enhance erections, reduce or eliminate pain and help with frequent urination and in women how to help with painful menstruation and other disorders. Another area of interest is depression and how it can be approached using diet modification, nutrition, exercises, meditation, yoga, essential oils, herbs and acupuncture. During May 5th to June 30th Emmanuel Arroyo will be studying and getting trained on Mindfulness Meditation.

Currently working on customized essential oils for stress and anxiety.

Emmanuel Arroyo can be contacted by phone at 917-324-1140 or by email dr.agujas@gmail.com

Disclaimer:

Acupuncture has little side effects and rarely you will see patients experiencing them. Minor bleeding in the area of insertion, bruising in patients that easily bruise is highly likely than regular patients but there is always the possibility of getting bruised. Some patients faint, needle phobia or didn’t eat before getting treated. Patients that are allergic to metals might see some allergic reaction on area of insertion- to be specific a small bump that looks like an insect bite. Acupuncturist have been trained in Clean Needle Technique where alcohol is applied in the area of insertion and other cleaniness protocols are followed, the needles are sterilized, disposable, and made from stainless steel some needles are silicon covered.

In my practice I use electroacupuncture for myofascial release and neuromuscular treatments with success. This technique is known as neurofunctional electroacupuncture and it is used in Canada and the proponent of it is Daniel V Wunderlich.