Information on osteopathy and wellbeing

Muscles and Joints

Mon, 29 Sep 2025 16:45:39 GMT

The Body is a unit; a harmonious whole made up of mutually dependent parts.
Andrew Taylor Still - founder of Osteopathy

Our body is an intricate system of bones, joints and muscles that allows us to move, lift and carry, and go about our daily lives. I sometimes get asked why I don’t just work on the muscles to reduce pain or make you feel better. The answer is that the muscles are just one part of this movement system. They can become tight and achy after being overworked but they also respond to restrictions of other parts in the movement system.

If your shoulder has restricted movement and you’re trying to lift the arm, your muscles have to work against this resistance and will become tight and painful. The same can happen with postural restriction, eg if your pelvis is out of alignment your spine and upper body will respond and the muscles in your back and neck will not be able to function properly. Think of a mast that is held up by ropes. If you tilt the mast, some ropes will become slack while others will become tight or might rip from the strain.

The joints can also suffer directly if there is a misalignment. The cartilage in your joints will be under stress and become damaged.

Osteopathy includes different types of techniques that address postural imbalances, restrictions of your joints, and muscle tension.

Most people feel better after a treatment but your body might need some time to adjust to the changes. Drink plenty of water or fruit juice and spend some time outside if possible.

Visceral Osteopathy

Fri, 29 Aug 2025 10:29:14 GMT

Treating The Whole Body - Supporting Health

Our body is not just made up of bones and muscles, our organs are vital parts of our body and important for our health and wellbeing.

Visceral osteopathy includes different techniques for treating the organs (viscera) of the body, eg the digestive tract or lungs. Our organs have some inherent movement that helps their function, and they are covered by tissues that contain nerves, arteries, veins, and lymphatics. A certain amount of gliding between these tissues allows the organs to do their work and keeps them healthy. If there is a restriction, eg scar tissue after surgery or after an illness, the normal function can be impaired.

Visceral osteopathy can help restore normal function, or support function if there is a more severe chronic condition, and improve health.

Please note:

�� Visceral osteopathy is a form of manual therapy and does not replace necessary medical treatments like surgery or medication

How Does Cranial Osteopathy Work?

Fri, 18 Jul 2025 12:25:39 GMT

Cranial Osteopathy Balances Your Whole Body and Can Reduce Pain and Tension

How does Cranial Osteopathy work?

The brain is covered by three layers of membranes that create a nourishing and protective environment. They have attachments on the bones of the skull. These bones are not one solid container as you might think but there is some very subtle movement possible where they join together during development and growth. This subtle movement can be restricted (similar to a bigger joint like your shoulder or hip) through bumps, falls, or emotionally difficult experiences. The affected area of the skull will feel compressed or tight.

Why can this cause pain in my neck or back?

The membranes covering the brain also cover the part of your nervous system inside your spine - the spinal cord - and extensions follow the nerves leaving the spine to go into your arms and legs or other areas of your body like the internal organs. If there is a strain or pull through this membraneous system, it can irritate the nerves and impair blood supply, and venous and lymphatic drainage. This can result in reduced oxygen supply which your cells need to function, and a build up of waste products.

What do you do when you have your hands on my head or lower back/pelvis?

Cranial osteopaths can feel restrictions or strains and help the body resolve them. This improves the subtle movement between the bones and balances the membranes. The gentle work we do also directly influences the movement of the fluids in the body, the cerebrospinal fluid, blood flow and lymphatic drainage. It can feel like an unwinding, an opening or softening, increased warmth, and patient sometimes describe it as feeling lighter.

Most people feel better after a treatment but your body might need some time to adjust to the changes. Drink plenty of water or fruit juice and spend some time outside if possible.

Osteopathy for Babies

Fri, 09 May 2025 14:22:50 GMT

Birth is an important experience for mum and baby and what happens around this time does have an impact on how well baby settles and feeds. If the birth is very fast or difficult this can affect the baby’s normal responses and create tension in the body.

The lungs, digestive and immune systems are all still developing and undergo big changes in the first few weeks and months. Twists around the diaphragm or strains involving the cranial base can cause discomfort for the baby and make it difficult for them to settle. If the baby is constantly tired or irritable it will be more difficult for them to feed and sleep. Reflux can cause pain and make it uncomfortable for baby to lie on their back. The same can be true for tension around the spine and pelvis. A restriction in movement of the spine or pelvis and hips can make it difficult for the baby to turn their head to the side, tension around the pelvis or hips can affect digestion and developmental steps like crawling and walking.

Cranial osteopathy is very gentle and can help resolve strains, balance the nervous system and calm the tissue response. Gentle balancing of the joints can improve alignment and movement.

Osteopathy and Exercise

Mon, 10 Feb 2025 16:14:02 GMT

Why does osteopathy complement physical exercise?

If you’re exercising but there is a problem with the movement or alignment of a joint this can cause damage or pain, or simply make you less flexible or unable to do certain movements or get into a position, eg sitting on the floor comfortably. Osteopathy can help by improving mobility and balancing muscle tone and alignment of your whole body.

Have you noticed that your lower back is hurting after walking or gardening? This can be due to you using muscles you don't normally use, wear and tear, or a restriction in your facet or sacroiliac joints.

Are you prone to twisting an ankle or does one leg feel different when you are sitting with the legs crossed or stretched out on the floor? Does one side of your body feel more flexible than the other? This can be due to restricted movement, which reduces ligamentous support and changes the position of a joint. It also makes the muscles work harder against the resistance when you're moving which can over time lead to pain and injuries. An imbalance in the curves of your spine (scoliosis - the spine having a curve to the side, or increased/decreased lordosis - more or less curve in your lower back) can also cause pain or difficulty doing certain exercises.

I can do an assessment of your posture, movements and how you are using your muscles and give you tips on what to improve. This can be through treatment, changing the way you exercise, or adding some targeted stretches or strengthening exercises.

Have you considered regular MOTs? A lot of athletes and professional sports people get regular treatment to improve their performance, and prevent injuries or help their bodies heal. If you are active and enjoy sports and exercise MOTs are a good investment.

Sleep and Health

Sat, 09 Nov 2024 12:34:50 GMT

Good sleep, falling asleep quickly and waking up refreshed, is important for our health. If we struggle finding rest and go to sleep, maybe because of pain or because we have constant thoughts going round our brain, we miss out on important phases in our sleep pattern. Our bodies go through different phases when we sleep and deep sleep is important to feel rested when we get up.

Some nights without enough sleep are usually not a problem, but if this continues for a longer time our body’s metabolism can change and we use more of our energy storages. The balance between the different parts of the nervous system can also change and we can exhaust the adrenal system, which means we are more tired and irritable. This can affect how we deal with everyday situations, making us react more intensely to situations we would normally not bother about. It can also be more difficult to find the energy to exercise or go out and meet people, just because we’re feeling low and tired.

How can we improve our sleep? There are a lot of things that can help, these are some examples that you can try.

Don’t try to force yourself to go to sleep, try to relax and enjoy just lying in your bed. If you are in pain a pillow under or between the knees can help. Concentrate on your breathing and try to let your breaths become a bit longer, maybe counting to 5. If you had an emotionally traumatic experience it can be difficult to relax, because your body associates letting go of control with danger. The moment you are about to fall asleep your body jostles itself back to alertness. In this case it can be helpful to practice relaxation in a controlled environment, e.g. using Jacobson’s muscle relaxation or body mindfulness techniques.

Spend some time outside every day, as this will reset your body clock and melatonin system.

Try to not eat too much or drink a lot of alcohol for the last two hours before going to sleep.

It can help to go to sleep around the same time and set an alarm for the same time every day for a while so that your body develops a routine and resets its inner clock.

If you are travelling a lot or working shifts it is difficult for your body to stay in balance. Spending some time outside and trying to follow a normal activity pattern as well as drinking enough water and avoiding comforting fatty/sugary meals can help. The latter as well as caffeinated drinks can help you feel alert for a while but over time they will exhaust your body’s energy levels even further because they’re just mimicking what your body really needs – rest and healthy food. Almonds, raisins, and a glass of water or juice can be a better alternative if you need a quick energy boost.

Back Exercises

Sun, 06 Oct 2024 14:39:08 GMT

Exercises to keep your back healthy

Lie on your back - on the floor if possible, or on the bed. You can use a pillow under your head if that feels more comfortable. If you feel pain or discomfort doing these exercises, please don't do them.

Knee hugs

Bend both knees, feet on the floor and about hip width apart. Bring both knees up to your chest and hold for a few breaths. Then place both feet on the floor again. Bring one knee up to your chest and hold for a few breaths. If your back is not arching off the floor, you can also extend the other leg. Switch sides.

Pelvic tilts

Bend both knees, feet on the floor, hip width apart. Roll your pelvis up slightly so that your buttocks are lifting off the floor, then do the opposite, slightly arching your back. Relax your shoulders so you can feel a gentle movement through your whole spine up to your head. Breathe, don’t hold your breath!

A few times

Bridge

Roll your pelvis up and continue lifting your spine until you only have your shoulder blades touching the floor. Then roll down again. If it feels ok, stay up for a moment on the last rep to improve strength in your gluteal and posterior leg muscles. Keep breathing normally!

6 – 10 x

Leg Raises sidelying

Lie on your side with the lower leg bent, the upper leg straight. Lift the upper leg to hip height, then slowly lower it down again. If it feels ok, hold the leg up for a moment on the last rep. This exercise helps improve strength in your core, gluteal and leg muscles. Keep breathing normally!

6 – 10 x

Cat/Cow

On all fours, hands under the shoulders, knees under the hips. Bend your head and look at your belly button, drawing your belly in slightly, then look up and arch your back, letting your belly drop to the floor. Avoid looking up too much, hyperextending your neck!

6 – 10 x

Flight

Lie on your belly, forehead on the floor. Have your hands next to your hips, palms facing up. Breathe in and lift your forehead, shoulders and arms, breathe out and relax everything back down. You can stay up for a few breaths on the last rep if it feels comfortable. Avoid looking up too much, hyperextending your neck!

6 – 10 x

If you have any questions, please let me know.

Daniela Stoeffin Osteopath

07470984853

daniela@dsosteopath.co.uk

How can osteopathy help with Chronic Headaches?

Sun, 06 Oct 2024 14:25:59 GMT

If you have been suffering from headaches for more than a few months, they will be classed as chronic. The headaches can be constant, or you can have episodes lasting from a few minutes to a few days.

The membranes surrounding your brain and nervous system can hold tension from physical impacts, a longer illness, or emotionally difficult events. They are innervated by nerves originating in the head and the neck and if there is reduced mobility this can cause an irritation of these nerves and cause headaches. Reduced drainage from the head related to a reduction in movement, increased tension of the membranes and muscles can be another pathway leading to headaches.

An osteopath can do an assessment of your neck and cranial membranes for strains that can be causing the headaches. Sometimes these are related to a bump or fall on the head in the past, a car accident, or a difficult birth. Osteopathic treatment can help reduce or release these strains.

Important to note:

The above refers to ‘ordinary’ headaches that have been more or less the same over a longer period.

If you are suffering from new headaches that are progressing in intensity, especially if they are accompanied by other symptoms like nausea or vision changes, tiredness, weakness in your arm or legs or difficulty speaking, your face looks different on one side, or you are feeling uncertain and something feels wrong, it is important that you call your GP or go to A&E as soon as possible as this can be a sign of a bleed, blood clot or tumour.

Small Steps to Better Health

Tue, 16 Jul 2024 13:01:20 GMT

If your life is very busy it can be difficult to find the time to do something for yourself – Maybe some of the below can be some inspiration or a first step

1 Exercise should be fun – find something you like doing

2 Spend some time outside – greet the day with a short walk, spend your lunch break outside, meet people for a walk instead of sitting inside

3 If you struggle walking longer distances – don’t worry, walking 10 minutes regularly is good for your cardiovascular and mental health

4 Exercise at home – walking up and down the stairs is good to bring your heartrate up, use a standing desk instead of sitting the whole day

5 Add a few vitamins to you diet – your favourite fruit or a juice

6 Starting the day with a warm breakfast can help if you feel very tired in the morning (e.g. porridge with some nuts and fruit)

7 Add some quiet time – just 5 minutes for breathing exercises or a short meditation can help you switch off

8 If you don’t like exercising alone – think about joining a class or ask a friend if they would like to join you

9 Bring a refillable bottle to work or on walks, this is good to keep you hydrated during the day and helps the environment

10 Spend some time without your phone, TV or a book – start with a few minutes – do you find this difficult?

Women's Health

Wed, 01 May 2024 15:42:55 GMT

Osteopathy and Gynaecological Problems

Our bodies go through a lot of changes during the course of our lives. There are phases of transition where our hormonal system changes, and these changes are not always easy and without symptoms. We can experience pain, discomfort, increased or different to normal emotional reactions, headaches, hot flushes, and our bodies might not feel right and uncomfortable. Some of these symptoms can be related to structural problems and in these cases osteopathy can be helpful.

Injuries, structural imbalances, or restricted movement caused by scar tissue can influence how we feel and how well our organs function. During an appointment we can look at how osteopathic techniques can help balance your body and ease restrictions to movement, blood supply or drainage to support your health and wellbeing.

If you have any questions or would like to make an appointment, please call or write me an email.

Keeping your Roots - (Re-) connecting with nature

Sun, 05 Nov 2023 19:38:07 GMT

This is an article I wrote during lockdown, I think it is even more relevant now. If you have any comments or would like to share your experiences, please write me an email.

Keeping your Roots - (Re-)connecting with nature

When I think about emotional well-being one thing that comes to mind is how important it is for me to be able to be outside, amongst trees and fields and to feel the earth below my feet. Just going for a short walk increases our energy levels.

As an osteopath, I find that the better my own roots are, the easier it is for me to work. My concentration is better, and I am less tired at the end of the day. Just close your eyes for a moment and imagine yourself walking barefoot, feeling the earth below your feet, or lying on a patch of grass, insects buzzing around you. Notice the difference this makes on how you feel. Sometimes our lives can be so busy that we forget to look after our own needs, depleting our energy levels. Taking short mental breaks like this can help.

I like the idea that being amongst trees cleanses our energy field. There is scientific evidence that trees not just provide oxygen (essential for life) but also help us stay physically and emotionally healthy. The term ‘forest bathing’ or Shinrin-yoku was coined by Japanese scientists. They found that spending time in forest environments helps lower cortisol levels, pulse rate and blood pressure, and encourages greater parasympathetic and lower sympathetic nerve activity. It also has a positive effect on heart rate variability and the left prefrontal cortex (an area important for decision making, planning, short-term memory and our reaction to other people). Trees help us relax and deal with tension, depression, anger, confusion and fatigue. Pictures of natural environments make us feel positive emotions and can have similar effects on blood pressure and the nervous system. Cortisol is released by the HPA axis in response to stress and can make us more vulnerable to infections.

I find that this is very relevant for my work as a cranial osteopath. A lot of my patients have problems like high blood pressure and high cortisol levels and suffer from stress related conditions like heart disease, depression, etc. Many people are prescribed statins or other medication to help with these problems. I also see a lot of people with sleeping difficulties. Some are caring for parents or children and find it difficult to find time for themselves. They say that treatment helps them be more patient and relaxed, so it feels that I’m already helping them be more grounded and centred. In addition, I encourage them to look after their own needs, spend some time outside, go for walks, to help them de-stress and improve their energy levels. - If you work in an office/from home, consider placing a nice picture on your desk to look at.

I would like to share an exercise that helps me (re-)connect with the earth, ground and recharge my batteries. It is especially useful in emotionally difficult and stressful times.

Either find a nice spot outside or imagine yourself in a place you love or create one in your mind. Close your eyes. Feel your feet firmly planted on the earth and feel through the soles of your feet, connecting with the earth. Imagine roots growing from your feet into the earth, branching out as they grow. Let your roots grow as deeply as you want. Then when you feel you’re deeply connected, feel how energy moves up through your roots, filling your body – first your feet, then moving up your legs, your torso, filling your arms and head. Stay with this for as long as you like. Then slowly let the roots ‘grow backwards’, back into your body. To finish just stay with your breath for a moment. Feel the earth below your feet, the air around you, hear the sounds of the leaves rustling, insects buzzing around you. Be very present in your own body before you slowly open your eyes.

1 Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental health and preventive medicine, 15(1), 18–26. https://doi.org/10.1007/s12199-009-0086-9

2 Seplaki CL, Goldman N, Weinstein M, Lin YH. How are bio-markers related to physical and mental well-being? J Gerontol Biol Sci Med Sci. 2004;59:B201–B201.

Sacroiliac Joint Pain (SIJ pain)

Thu, 24 Aug 2023 09:04:32 GMT

The sacroiliac joints are located between the sacrum and the ilia, the pain is usually felt in your buttocks, it can also be referred to your lower back or radiating down your leg. A common cause can be an injury, e.g. from lifting and turning, others can be osteoarthritis, ankylosing spondylitis (an inflammatory condition), hypo- or hypermobility, or a functional adaptation in pregnancy, following an accident or due to postural imbalances.

Hypermobility – Both, hypomobility and hypermobility, can make the SI joints more prone to injury. In a healthy person there is usually a small amount of movement of the SI joints, e.g. when we walk. If this is restricted the muscles in the buttocks and legs can become strained, tight and painful, and other areas of the pelvis and spine need to compensate for this lack of movement and can become facilitated or inflamed. Hypermobile people, who can hyperextend their elbows or knee joints or touch the floor with their hands when they bend forwards, are more prone to injuries. The ligaments that support and guide the movement in the joints are looser than normal and this can make the joint more vulnerable, leading to earlier wear and tear, and sometimes subluxation of a joint. The SI joints can be painful or become locked. Doing regular exercises or sports that improve the strength of your muscles can prevent injuries and will support healing in SI joint injury.

Core and gluteal muscle strength is important for good posture and will also help you heal from an injury, prevent future problems and improve chronic conditions. You can train your core muscles with regular exercise, e.g. swimming, paddle boarding, pilates, dancing and everything else that involves your whole body like gardening or going for regular walks.

Trained but short muscles in people who are active but do not use stretches can also cause problems. Doing regular stretches or yoga can help prevent injury.

Pregnancy – SI joint pain can occur during pregnancy and can be a part of pelvic girdle pain. You might have pain in your buttocks or radiating pain down your leg. You can also feel pain at your pubic symphysis, at the front of your pelvis. During pregnancy hormones cause a laxation of the ligaments which will allow more mobility of the joint. This is a necessary adaptation for giving birth, but can also make you more vulnerable to injury.

If you are pregnant you can continue with most activities if you feel comfortable and avoid overexercising - being active will help your body prepare for giving birth. If you experience pain or discomfort talk to your midwife, therapist, trainer or GP! Don’t be afraid to start a new form of exercise, e.g. yoga or pilates, but find somebody who can recommend the right exercises or adaptations.

This article does not replace an individual assessment by a health professional. Please contact me or another health professional if you have any concerns or questions about your health.

Fascia

Tue, 15 Aug 2023 16:29:44 GMT

Space and Fluids

Patients sometimes ask how something so subtle as a cranial osteopathic treatment can actually make a difference to how they feel. Sometimes they comment “I do feel better, but I did not feel you do a lot.” I use the word fascia a lot when I explain how this treatment affects the body and I wanted to write a short post about this to give you a better understanding of what this actually is and how we work with the fascia.

Fascia are a network of soft tissue that is connecting all parts of our body. It is made up of cells and fibres, and tiny blood and lymph vessels and nerves run through this tissue network. The fascia are the environment of our organs and their health is important to how well our organs function. The tiny vessels provide our organs and cells with nutrients and remove waste products. We might imagine our body to be very dense, quite structural and solid, as it looks in a picture in a book. However, the more we look at the microscopic level the more we see how fluid it really is. Our bodies are made up of about 55 - 75% of water and a lot of that is held in the fascia. Our nutrition and lifestyle can have an effect on the fascia and over time influence our whole body, we need sunlight and water as well as the right nutrients to be healthy. Think of a plant that is growing in poor soil or does not get enough water, it will look tired and unhappy. A plant in good soil, that is getting the right amount of rain or water from the can of a nice gardener, will look happy and green and thriving.

Andrew Taylor Still – the founder of osteopathy – spoke about withering fields as an image for fascia that are dry and exhausted and lack fluidity and nutrients. The result would be a lack of health in one part of or the whole body. The aim of his treatment would be to help these withering fields by improving blood supply and drainage and thus support the health of the body.

I like this image and it is close to my own experience with palpatory sensation when treating a patient. For example, when somebody suffers from a chronic condition or has had a lot of stress, is working or travelling a lot, this is sometimes very palpable, that there is a lack of fluidity in the tissues. This does not always change with one treatment, but over a few sessions there is usually a change and the patient reports less pain, and improved energy levels and mood.

Research shows that chronic pain or stress does influence the nervous system and can cause a change in the quality of the tissues. Osteopathic treatment can reverse these changes to a certain degree by affecting the nervous system, improving blood flow and drainage, and helping the body relax.

TMJ problems - Clicky or painful jaws

Wed, 09 Aug 2023 12:57:26 GMT

The TMJ (temporomandibular joint) is located to the front of your ear and is involved in movements of the jaw when you open your mouth to eat or speak. The movement is guided by muscles and ligaments that surround the bones and connect the jaw to the base of the skull and side of the head.

Clicky or painful TMJs can have different causes. Physical trauma, e.g falls, accidents, or blows to the head or face can cause strain on the tissues surrounding the TMJ. Dental treatment like a tooth extraction or a root canal treatment, where you have to hold your mouth open for a long time or that involve a lot of pulling, can have a similar effect.

A lot of stress can play a part as well, somebody who is prone to clenching or grinding their teeth can develop TMJ problems over time.

The body is a functional unit, all parts are connected via ligaments, muscles and fascia (a network of soft tissue). This means that imbalances or restrictions in other parts of the body can also influence the TMJs, and problems involving the TMJs, the base of the skull or the top of the neck can cause or affect problems in other parts of the body, like the shoulders or pelvis.

Cranial osteopaths are trained to assess and treat the head and face as well as the rest of the body and can help if you are suffering with clicky or painful jaws.

If you have any questions or would like to book an appointment, please call or send an email.

Breathing Exercise

183:874663508 (Daniela Stoeffin) — Mon, 11 Oct 2021 11:15:37 GMT

This is a breathing exercise to help you relax and breathe more deeply.

Shoulder and Neck Exercises

183:874663508 (Daniela Stoeffin) — Mon, 11 Oct 2021 10:22:01 GMT

This is a video with a few exercises to help loosen up your shoulders. They are useful if your muscles are tight from sitting at a desk a lot or if you've been carrying something heavy, after gardening, etc.

Doing the arm circles with the elbows bent as in the video is usually easier (less painful) if you've had a shoulder injury. I've put this version in because a lot of patients feel pain when they try lifting their arms to the ceiling or doing wide circles. You can of course do wide arm circles :-)

Please don't do anything that hurts or feels uncomfortable, these exercises are not meant to replace treatment. If you have any questions, please contact me or another practitioner.

Low Back Pain

183:874663508 (Daniela Stoeffin) — Sun, 03 Oct 2021 12:18:07 GMT

Low Back pain

Low Back pain can have a lot of causes, e. g.

muscle strain
sciatica
an acute injury
sitting or standing the whole day without being able to move a lot
doing a lot of repetitive movements, e.g. turning to one side to move something or looking over your shoulder when driving
chronic degenerative conditions like osteoarthritis
inflammatory conditions like rheumatoid arthritis

Osteopathy can help you recover more quickly or if you have a chronic condition regular MOT treatments can help you stay active.

When you have an injury rest will give the body the chance to heal. If there is a swelling or the area feels warm, a cold cloth or ice pack will help reduce the swelling and inflammation.

If you need to sit a lot your muscles will tighten up over time and this will reduce blood flow to the muscles so the best thing you can do for your body is move. Short breaks where you stand up and stretch or walk around will help. Find something that you like that will make you move, e.g. walking, tai chi, dancing, swimming, yoga, pilates.

Repetitive movements will over time make your body work in a certain pattern, e.g. if you constantly turn to the right you will find it much easier to turn to the right side than the left. This can make you more susceptible to injuries. Stretches or exercises that balance the body are a good way to prevent injuries.

If you have a chronic condition like arthritis, it is important to keep moving. With inflammatory conditions there will often be flare ups where your pain is worse - exercises, breathing exercises or meditation can help you manage the pain and help your emotional as well as physical well-being. Ice packs or heat can help as well.

Osteopathy can help you move in a more balanced way by removing restrictions in the joints or stretching shortened muscles, support healing of the tissues and improve blood flow. Osteopaths can also give you advice on lifestyle changes, exercises and other aspects of your well-being.

This article does not replace an individual assessment by a health professional. Please contact me or another health professional if you have any concerns or questions about your health.

Breathing and Wellbeing

183:874663508 (Daniela Stoeffin) — Fri, 24 Sep 2021 16:17:03 GMT

A lot of us tend to hold our breath when we get stressed, we hold tension in our body, in our shoulders or around our diaphragm, without noticing. Paying attention to our breath and taking a few moments to relax can make a big difference.

Just sit for a moment with your eyes closed and listen to your breath. Where can you feel your breath? How are you breathing? Are there any areas in your body that feel tight?

Then breathe into your diaphragm. Think of breathing it down into your belly, expanding your lungs and your ribcage when you breathe in. With every breath you get a bit taller, think of growing towards the sky when you breathe in. You keep this length when you breathe out and get a bit taller again when you breathe in. You get taller with each breath in and hold the length when you breathe out - for a few breaths.

Then breathe normally again, without thinking. How does your body feel? Do you notice any changes?

I use this exercise when I get tired or when I have to sit for a longer time and feel my body getting a bit tense and achy. It helps use the muscles in a different way. When we get tired, we tend to crumple a bit, or we over compensate, trying to sit up very straight. This can cause back pain, because our muscles are working very hard constantly. Paying attention to how we breathe helps with sitting in a relaxed way.

The breath is also very important for our sleep and wellbeing in general. When we hold our breath, our body thinks it is in a situation that can potentially be dangerous. Our nervous system has two parts, the sympathetic and the parasympathetic.

The sympathetic part of the nervous system is active when we need to react swiftly: Think rushing to catch a bus or being late for an appointment - did you notice how you automatically become more alert and your muscles get a bit tense? This is the part of our nervous system that was responsible for our survival, if our ancestors got attacked by a wild animal they had to run away or fight.

Now think of sitting somewhere enjoying the sunshine or having a nice meal with friends. This switches on the parasympathetic part of our nervous system which is responsible for digestion, relaxation etc.

Go back to the picture of running for a bus. Do you notice how your breath changes? Now imagine running for a bus but consciously breathe into your diaphragm. This is a good exercise you can use when you get stressed by something. Think of the situation and pay attention to how you breathe. Try to breathe deeply and relax. If you practice this you will notice a difference in how you react.

"Our breath is our connection to our body, our breath is our connection to nature"

If you have any questions or comments, please call or email me.

Information on osteopathy and wellbeing

Muscles and Joints

The Body is a unit; a harmonious whole made up of mutually dependent parts. Andrew Taylor Still - founder of Osteopathy

Visceral Osteopathy

Treating The Whole Body - Supporting Health

How Does Cranial Osteopathy Work?

Cranial Osteopathy Balances Your Whole Body and Can Reduce Pain and Tension

Osteopathy for Babies

Osteopathy and Exercise

Sleep and Health

Back Exercises

How can osteopathy help with Chronic Headaches?

Small Steps to Better Health

Women's Health

Osteopathy and Gynaecological Problems

Keeping your Roots - (Re-) connecting with nature

Sacroiliac Joint Pain (SIJ pain)

Fascia

Space and Fluids

TMJ problems - Clicky or painful jaws

Breathing Exercise

Shoulder and Neck Exercises

Low Back Pain

Low Back pain

Breathing and Wellbeing

The Body is a unit; a harmonious whole made up of mutually dependent parts.
Andrew Taylor Still - founder of Osteopathy