Breathing and muscle tone are automatic functions controlled by the small brain that lays at the base of the skull. This is often called the “fight or flight brain” or the “prehistoric brain”.

Our small brain forms movement and function patterns based on how we use our body. If we are always in tense situations or do a great deal of weight training our muscles learn to set their tone at a greater intensity.

If we are constantly breathing shorter breaths because we experience circumstances in our lives as stressful our breathing patterns will become patterned into shallower breathing.

We can reset these automatic patterns of breathing and muscle tone by doing deep controlled breaths in and out through the nose. Nose breathing sends a signal to the brain that we are not working hard and allows our muscles to become less tense. As we breathe deeper and steady our breath our whole body will become less stressed.

If we focus on relaxing our muscles while doing the deep focused breathing our muscles will experience a new state of relaxation. Over a short period of time the small brain will reset its patterning to deeper slower breathing and less tone in the muscles.

You can try it right now by laying on your back and taking deep long breaths through the nose. Try to inhale as much oxygen as possible on the in-breath and on the out-breath relax the body to the ground. Practice for a minimum of 5 minutes. The patterns will reset faster if we practice for 15 minutes but 5 will do as a start.



This Post Has 4 Comments

  1. I am a benigner runner and I am having knee pain if I run . I have tried all types of shoes not helping . I was wondering do MBT shoes actually help ?Thanks

    1. Aayesha, I am not familiar with those types of shoes. Can you provide more information?

    2. A scientist at Lawrence Berkeley National Laboratory seeks to dievocsr why bones deteriorate as they age in the hopes of finding more effective ways to make them stronger.

      1. Hi Learning how to relax may help you head off a panic attack. You can learn to relax thgourh a variety of techniques, such as meditation, muscle relaxation, relaxed breathing and guided imagery (visualization).Relaxation is more than getting away from the work-a-day grind, and it’s more than the absence of stress. It’s a specific, intentional action that’s positive and satisfying — a feeling in which you experience peace of mind. True relaxation requires becoming sensitive to your basic needs for peace, self-awareness and thoughtful reflection and having the willingness to meet these needs.Relaxation techniques can help lessen the discomfort and duration of the signs and symptoms of stress, such as headaches, anxiety, high blood pressure, trouble falling asleep, hyperventilation, and clenching or grinding your teeth. One simple method is to remove yourself from a stressful situation, block the world out and concentrate on your body. These steps can help you relax:-Sit or lie in a comfortable position and close your eyes. Allow your jaw to drop and your eyelids to be relaxed and heavy, but not tightly closed.-Mentally scan your body. Start with your toes and work slowly up thgourh your legs, buttocks, torso, arms, hands, fingers, neck and head. Focus on each part individually. Where you feel tension, imagine it melting away.-Tighten the muscles in one area of your body. Hold the muscles for a count of five or more before relaxing and moving on to the next area. This is a good method for releasing tension. Tighten the muscles of your face, shoulders, arms, legs and buttocks.-Allow thoughts to flow thgourh your mind, but don’t focus on any of them. Many people find using autosuggestion to be a great help. Suggest to yourself that you’re relaxed and calm, that your hands are heavy and warm (or cool if you’re hot), that your heart is beating calmly, and that you feel perfectly at peace.-Breathe slowly, regularly and deeply during the procedure. Once you’re relaxed, imagine you’re in a favorite place or in a spot of great beauty and stillness. After five or 10 minutes, rouse yourself from the state gradually. To maximize the benefits of these stress-reduction techniques, be sure to also get adequate sleep, eliminate caffeine and other stimulants from your diet, and engage in regular exercise. About 30 minutes of moderately intense physical activity most days of the week can improve your psychological well-being.

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It is imperative that you discuss all self care practices with your doctors, physical therapists, and healthcare professionals. This is in your best interest as it ensures safety and cohesiveness in your health programs.

All information on this site is for education only.

Pelvic wall – 1st muscles to contract when inhaling

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