TLDR;
This video explains the importance of proper breathing and how it declines with age due to poor posture and muscle tension. It provides a three-step self-massage technique to improve breathing by loosening muscles related to rib cage movement and lung function. Key points include the benefits of nasal breathing, identifying stiff rib movement, and massaging the scalene muscles, intercostal muscles, and diaphragm.
- Breathing capacity decreases with age due to posture and tension.
- Nasal breathing filters air, warms it, and stimulates the brain.
- Massaging specific muscles can improve rib cage movement and lung function.
Introduction to Breathing and Age-Related Decline [0:00]
The video introduces the vital role of breathing in maintaining health. It references James Nestor's book, "Breath: The New Science of a Lost Art," highlighting that breathing capacity can decrease by 12% between the ages of 30 and 50, and by 30% by the time one reaches 80, compared to when they were in their 20s. Women tend to experience a faster decline in lung function than men. This decline is attributed to poor posture, which restricts rib cage movement, and age-related joint stiffness and muscle tension, potentially leading to high blood pressure and other chronic conditions. The video aims to teach massage techniques to increase breathing volume and improve lung function by relaxing muscles associated with breathing.
The Importance of Nasal Breathing [1:42]
The video emphasises the importance of nasal breathing over mouth breathing. Nasal breathing offers three primary advantages: it filters out impurities and pollutants through nasal hair and mucus, warms and humidifies the air to prevent dryness in the nasal and oral cavities, and stimulates the brain via nasal nerves, which aids in hormone secretion and blood pressure regulation. The recommended breathing technique involves inhaling through the nose and exhaling through either the nose or mouth, whichever feels more comfortable.
Testing Rib Cage Mobility [2:53]
The presenter guides viewers to test their rib cage mobility by placing their hands on their rib cage and taking deep breaths. Ideally, the rib cage should expand noticeably during inhalation and contract during exhalation. Stiffness in this movement indicates a need to massage the muscles associated with breathing. The video will demonstrate three key muscle groups to massage for improved breathing.
Massage Technique 1: Scalene Muscles [3:52]
The first massage technique focuses on the scalene muscles, located on the side of the neck. To locate these muscles, one should feel for the sternocleidomastoid muscle (the prominent muscle running from behind the ear to the centre of the chest) and then find the scalene muscles located behind and below it. The technique involves gently massaging these muscles with the fingers, using a gentle, caressing motion for about 30 seconds. These muscles assist in lifting the first and second ribs during inhalation, and loosening them can improve breathing.
Massage Technique 2: Intercostal Muscles [5:23]
The second massage technique targets the intercostal muscles, which are located between the ribs. These muscles contract to expand the rib cage during inhalation. The technique involves using a hooked hand shape to reach between the ribs and massage along the bone structure. This may trigger sensations due to stimulation of the phrenic nerve. The massage should also include the serratus anterior muscle on the side of the rib cage, near the bra line for women or the nipple line for men, as this muscle also aids in breathing. This area should be massaged for about 30 seconds to help the rib cage expand more effectively.
Massage Technique 3: Diaphragm [6:59]
The third massage technique focuses on the diaphragm, a sheet of muscle located horizontally that separates the chest and abdominal cavities. To massage the diaphragm, sit in a chair and lean back to relax the abdominal muscles. Use your fingers to probe under the rib cage, aiming upwards in a hooked fashion. Divide the area under the ribs into three sections (centre, middle, and outer) and massage each section for about 10 seconds, probing inward and upward. This massage may feel unusual as most people have never directly manipulated their diaphragm.
Post-Massage Breathing Exercise and Benefits [8:53]
After completing the three massage techniques, the presenter recommends sitting with good posture, relaxing the shoulders, and taking a deep breath. This should result in a noticeable improvement in rib cage expansion and contraction during breathing. Regular massage and deep breathing exercises can improve lung function and overall health. The video concludes by encouraging viewers to try the massage techniques to increase their breathing volume and improve their ability to breathe more comfortably.
