VIDEO BELOW!
Simple Release For Upper Ribs Helps With Deeper Breathing
Better oxygenation means less pain and more energy. So watch the short video for a self test to see if you are "over breathing" or creating the phenomenon called "respiratory alkalosis" which causes your oxygen to stay in your blood instead of being delivered to the tissues for energy!
The simple technique shown will also help you release your scalene muscles and upper ribs to start eliminating the trigger points that can cause
- hand and wrist pain that can mimic carpal tunnel syndrome
- elbow pain that can mimic tennis elbow or golfer's elbow
- shoulder pain that can mimic rotator cuff tendonitis, arthritis, and bursitis
- chest pain that can mimic heart problems
- upper back pain and more!
As always…leave me a comment and tell me how this feels or what it does for you. You can leave questions for me as well! (I often use questions as fodder for upcoming episodes)
If you like this content, there's TONS MORE actionable strategies in the Core Wellness Institute
I needed a reminder to take deep breaths. Thanks!
Don’t we all! Good to hear from you, Karen!
I get dizzy doing this, is that normal?
No, it’s not normal, Shawn. It may be because you are used to breathing up high in your chest to oxygenate and when you are forced to expand your lower ribs to breathe you’re not getting as much oxygen.
It could also be because you are being too aggressive. Go VERY easy with the pressure from your hands and just do a few releases at a time. Oxygenate fully however you need to if you feel dizzy at all.
You always seem to have the perfect solution for what has been ailing me. I have been working hard at opening my shoulders in yoga and I have been doing a lot of 15-mile hikes with sticks. I thought I should be breathing much more easily but it has been the reverse. As I watched your video and pressed in on the scalene muscles, I realized that they are completely contracted [i.e. they hurt like h***]. I am going to spend some time today doing pressure point work on those scalene muscles.
Thank you so much Dr. Steve!!!!! —-Jackie Levy, Los Angeles
Yes, they can be very tender. Be gentle with them. They respond very nicely to easy work. Be sure to remember to make space at the base of your skull during the release to keep the neck retracted. Just get tall!
This time I’m confused! MY hands don’t go up when I inhale, nor do they descend when I exhale. No movement except below the chest. What am I doing wrong?
The upward movement can be subtle unless you are a full out chest breather where your whole chest moves up and down.
the upper ribs should sort of “roll back” at the end of a deep inhale.
The more important piece is to get a full exhale. Your upper chest muscles might be restricting this rib descent. Go ahead and gently guide them downward as you exhale to mobilize them then you should start feeling them fall more easily.
Great Stuff Steve! I feel more grounded already. Have your experimented at all with strapping techniques for releasing chest tension? Essentially, you just place a strap firmly around a patient’s chest and they breath into it, for 1 breath, then you release it. I’ve had pretty profound results using this method. It is taught by Michael White, on the Optimal Breathing website.
I forgot to mention, but obviously move the strap around to different levels depending on what gives the most release for the person.