|
Asthma is an inflammatory disease affecting the airways of the lungs. Patients commonly present with symptoms including episodes of wheezing, coughing, chest tightness, and shortness of breath. The severity and duration of asthma related symptoms varies per patient, and may be worse at night, with exertion, and/or with exercise. Asthmatic patients experience an increase in airway resistance that overburdens both respiratory and non-respiratory muscles. This increased stress to the body often results in shortness of breath leading to hyperventilation.  The European Respiratory Society reports that asthma is frequently poorly controlled despite effective modern medication and that psychological factors can be as important as physiological factors in affecting symptom perception and disease impact.
It is recommended that asthmatic patients seek postural correction treatment due to the correlation of better posture and proper respiratory capacity. The literature demonstrates that poor posture is correlated with asthma. Asthmatic patients commonly present with the following postural distortion patterns:
Postural correction care is therapeutic for asthmatic patients and may help them reduce severity and duration of symptoms associated with asthma. Research Review:
Patients suffering from asthma should consider postural correction, breathing training and stress management as part of their management plan for the debilitating affects of asthma. Neglecting any of these three clinical protocols can decrease clinical improvement. Natural approaches to reducing symptoms of asthma are supported in the research and should be considered a high priority for management of asthma related symptoms, and for the prevention of respiratory disorders. (Thank you to the American Posture Institute for the above data).
0 Comments
It has been said that on average, it takes 7 seconds to make a first impression. If you think that’s not a long time, some psychologists have suggested that it only takes one tenth of a second to make a judgement of somebody from their face. Whatever the figure, it doesn’t take long at all to make up our minds about someone. This is because, before we even open our mouths, our bodies are speaking on our behalf. This is why correct posture and body language are so important.  So, what does YOUR posture say about YOU?
First impressions are important in the workplace, particularly when trying to win clients or impress in an interview situation. From the way you shake somebody’s hand to the way you sit, stand and carry yourself, you are subconsciously giving off signals to other people and they are subconsciously making assumptions about you based on these signals. Let’s take a look at a few postures and the different ways they could be perceived:
I’m sure in an interview situation these are not kind of vibes you want to be giving off to future employers! How can you make sure your posture and body language are saying positive things about you? Bad posture not only affects how you are perceived by others but can also have a huge effect on your health and mood. By correcting bad posture you can feel healthier and happier, which will in turn give off positive vibes to those around you. Being aware of your posture and what it is saying is the easiest way to correct it. By standing tall with your shoulders back and your arms relaxed by your side, you can give off an impression of confidence in an interview situation (even if you are feeling nervous on the inside). The next time you are bored in a meeting but don’t want your boss to realise, sit up straight instead of slouching or resting your head on your hands. This will give the impression of alertness and positivity. Avoid the dangers of bad posture. Good posture will not only benefit your mood and the impression you give off, it can also prevent musculoskeletal injuries. Slouching in your chair can place unnecessary strain on your spine and the surrounding muscles and tissues, which could lead to the development of back or shoulder problems over time. Here’s a one minute posture break exercise recommended by a posture expert from the USA Dr. Steven Weiniger. Focusing your attention on a single body part at a time can boost mind-body awareness and control, and with these 5 steps you can dial into your posture to start confidently standing taller.
A Mindful Posture Break: The goal is to stand tall and align your head, torso and pelvis over your feet (the 4 PostureZones). As your focus shifts from the ground up, breathe slowly and let your breath guide the motion. 1- Stand Tall and relaxed. Not stiff or rigid. Relax, and pull your head to the ceiling. Breathe in and out, and then… 2- Ground your Feet: Slowly come up onto your toes, then down. Come up onto your heels and spread your toes apart, then back down. Roll your feet out, and then in. Now, press on all four ‘corners’ to ground your feet as you breathe in and out, and then… 3- Centre your Pelvis: Arch your low back and breathe in, then pull your belly in, tuck your pelvis in and breathe out. Keep your spine long and head tall as you roll your pelvis back to centre, half way between these 2 extremes. Repeat for another breath. 4- Open your Torso: Lift shoulders up and back as you breathe in, then keep them back as you lower them down and breathe out. Repeat for another slow breath, and then… 5- Lift and level your Head. Look straight ahead as you breathe in, then breathe out and lift the base of your head up (keep the head level and chin slightly tucked) to lengthen your spine. Repeat for another slow, deep breath. Repeat. Focus on standing taller, aligning each PostureZone as you breathe slowly for each step. Do this 2 or 3 times a day to relieve stress, unfold your posture and brighten your mood. It really is a priority to make time for daily posture breaks. Whether you’re feeling down or optimistically looking up, posture affects (and is affected by) your outlook on life. Improving your posture can improve your mood, while reducing pain and muscle stress to let you breathe easier and feel better in both mind and body. The way you breathe can impact your whole body, helping to regulate important functions such as heart rate and blood pressure. It can also reinforce proper body mechanics that put less stress on your body as you move. Deep breathing is also called abdominal or belly breathing. It involves inhaling slowly and deeply through the nose, causing the lungs to fill with air as the belly expands. This type of breathing is associated with many health benefits, from reducing stress to lowering blood pressure. While these benefits are widely known, the busy pace of life plus a sedentary work environment have conditioned many of us to take only quick, shallow breaths. Over time, this weakens the strength of our respiratory muscles. It also creates tension in the upper body that can alter our posture and undermine our health. If you’re a shallow breather, regular physical activity and brief sessions of respiratory muscle training can reverse these symptoms and help to improve your quality of life.  Breathing rate can vary with age, weight, tolerance to exercise, and general health. For the average adult, a normal breathing rate consists of 12 to 18 breaths per minute. However, several factors can impair respiratory function, creating a pattern of quick, shallow breathing.
Sudden or chronic pain can activate a section of the nervous system that governs many bodily systems, including your breathing rate, heat rate, and body temperature. Chronic stress and strong emotions such as rage or fear intensify your fight-or-flight response, which can impair your breathing rate. Poor posture also contributes to breathing pattern dysfunction. This is commonly seen in people who spend long hours sitting each day. Rounded shoulders and a forward head posture cause the muscles around the chest to tighten. That tightening limits the ability of the rib cage to expand and causes people to take more rapid, shallow breaths. A slow, steady breathing pattern enhances core stability, helps improve tolerance to high-intensity exercise, and reduces the risk of muscle fatigue and injury. Taking balanced, equal breaths should be your goal. A good way to practice balanced breathing is to take a deep inhale, count to four, and then release a deep exhale to the same count. If you’re unsure of whether you’re a shallow breather, place your palm against your abdomen beneath your rib cage and exhale. Take a deep breath and follow the movement of your hand. If your hand moves as your abdomen expands, you’re breathing correctly. If your hand only moves slightly but your shoulders elevate, you may want to consider practicing breathing exercises to strengthen your muscles and reinforce proper breathing patterns. Performing deep breathing exercises along with general fitness training can increase the strength of the respiratory muscles. Breathing techniques such as roll breathing can also be used to develop full use of the lungs while controlling the rhythm of respiration. A study done in 2018 by Erik Peper, a professor at San Francisco State University, suggests that when we’re feeling threatened, our natural reaction to fear is to hunch our shoulders down and curl into a defensive crouch. While this posture protects us from any physical threat or danger, it does the opposite when we’re confronted with emotional or social threats like a difficult conversation with your teenager, or being asked to explain why you’re late in handing in your monthly report, again. Not only does this hunched posture not protect you from the threat, research shows it can actually make your negative thoughts and the symptoms of your anxiety worse. A 2017 article in the Journal of Behavior Therapy and Experimental Psychiatry found fewer negative thoughts and lower anxiety in participants with erect posture. A 2012 study found that just two or three minutes of slouched walking increased depression and negativity. while two minutes of skipping caused an increase in energy and positive thinking.  Good Posture Changes How You Think
If you’re trying to fill out forms for a job application or taking a test, the last thing you’re thinking about is your posture. But if you can remember to sit up straight and take a few deep breaths, chances are you’re going to feel more focused and will do a better job in filling in those blanks. In a study done in 2018 by researchers at San Francisco State University, 125 college students were tested to see how well they could do simple maths problems while they were hunched over. They were then tested again while sitting up straight. 56% of those students reported that it was easier to do the maths while sitting upright. They determined that an upright posture gives better access to positive, empowering thoughts and memories. So, when you sit up straight, you’re able to think more clearly, no matter how difficult the task at hand. It Changes How You Feel About Yourself Sitting or standing up straight even for a couple of minutes can help you focus on your strengths, restore your self-confidence and help you speak up for yourself, even in challenging circumstances. In a study done by Pablo Brinol for the European Journal of Social Psychology, 127 students from Ohio State University were asked to list their best and worst qualities while sitting erect, then again while in a slumped posture. Participants sitting upright tended to see themselves in a more favorable light, while those who were hunched were less able to list their strengths. In her famous Ted Talk, Amy Cuddy shares an experiment that studied people asked to go through a simulated job interview. Before the interviews, some participants assumed a high power posture for two minutes while others were asked to take a low power pose for the same two minutes. Those who assumed a confident position were evaluated much more favorably, and were more likely to be hired by the judges than their slouching peers. So there you have it. Any time your boss calls you into his or her office, when you realize you’ve forgotten your notes for the presentation or you’re faced with any kind of “action anxiety,” lift your shoulders, straighten your back, breathe, and take positive action. The correlation between posture and physical health is well known. However, posture also has a link with your mental health. Various research studies around the world have noted the importance of posture in affecting one’s relationship to people and the world. One study (Carney et al, 2010) has postulated that “power poses” lead to increased testosterone and decreased cortisol levels, which is then associated with social dominance and decreased threat perception.  Another study between Columbia and Harvard Universities argues that stress is increased by bad posture. The study showed that people who adopted powerful postures, open shoulders, and straight spines had a 20% increase in testosterone levels and a 25% decrease in cortisol levels, resulting in a lower feeling of stress. Those who slouched had a 10% decrease in testosterone and a 15% increase in cortisol, resulting in a higher feeling of stress.
As the brain-body connection rightly continues to permeate the wellness industry, more studies show the correlation between poor posture and a poor state of mind. So, if you spend increased periods of time sitting with your shoulders slouched (like looking at a computer) it's important to take note of the side effects of this as well as how to counteract them. Strong evidence points to poor posture as an exacerbating factor in various states of negative mood. Indeed, we now know that a slumped or collapsed posture increases people's feelings of anxiety or depression, while a straightened spine helps them feel more alert. Furthermore, the shoulders back position lowers the levels of anxiety as well. This phenomenon is also responsible for an increase in energy. With less compression, your muscles are better able to perform vital functions without the extra work. The science behind this connection may be surprising but sitting or standing in better alignment really can make a difference. If you’ve ever tried yoga, you may have heard of “power poses”, which are upright positions that help boost energy and confidence. If you haven’t done yoga, you’ve probably noticed how you feel more positive mentally when in a more upright posture. Turning again to science, a San Francisco State University study examined how students recalled and thought about past experiences, both good and bad. The group was told to recall both negative and positive experiences twice – once while sitting up straight, the other while slouching over. The results showed that 86% of the students who were in a slumped position found it easier to recall negative emotions or experiences. On the contrary, 87% of the students found it much easier to recall positive experiences when sitting up straight. These same principles can be applied to your everyday life. Remember, being slumped over can cause issues you may not be consciously aware of. Additionally, slouching is seen as a position of defeat. Sitting or standing up straighter can help positive feelings and memories emerge instead of more unmotivated/hopeless feelings. Anxiety, depression, and stress can all become serious issues. Being more aware of your posture can help. Making small changes like consistently sitting taller with your back straight can make a difference. Consider how you may be sitting right now, is your back straight and your head upright? We often spend hours slouching without even realizing it. Changing this is a process that takes practice and discipline but in the end, it’s worth it. I’ll leave you with a quote from Psychology Today… “If you have depression that’s causing serious distress and interfering with your daily life, good posture is no substitute for professional treatment. But as an addition to treatment, reminding yourself to sit or stand up straight can help you feel more upbeat and energetic.” |