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Breathe efficiently to prevent pain in the shoulders and neck

Many people who spend a lot of time in front of a screen often sit on the edge of their seat, with their torso and head bent forward as if they have to jump out of the starting blocks at any moment.

Unfortunately, this position can prevent the diaphragm, also known as the diaphragm, from doing its job properly in breathing. The result is shallow, rapid and irregular breathing, also known as 'high' chest breathing. This uses the 'auxiliary breathing muscles' in the neck, which are actually intended to allow you to breathe faster temporarily. If you constantly breathe incorrectly and too quickly, these muscles become overloaded. This increased breathing pattern leads to extra tension in the neck and shoulders, and worsens any existing tension complaints.

Paradoxically, this rapid, shallow breathing results in less usable oxygen than necessary. This can lead to headaches, fatigue and reduced concentration. This breathing method often goes hand in hand with excitement, stress or anxiety.

On the other hand, good abdominal breathing promotes recovery, relaxation and reduces tension in the neck and shoulder area. With abdominal breathing, exhalation takes longer than inhalation.

Here are some tips for relaxed breathing:

  1. Make sure that tight clothing or belts do not hinder your movement so that your waist can move freely.

  2. Sit upright and use the backrest of your chair. When the diaphragm is free to move, your body will likely take the path of least resistance and use this breathing muscle.

  3. Breathe out actively and let the inhalation happen naturally.

  4. Spend more time on the exhalation than on the inhalation. Let the exhalation last about twice as long as the inhalation.

  5. Breathe calmly and without forcing it. Keep your shoulders low and relaxed.

  6. Prefer to inhale through your nose and exhale through your mouth.

By implementing these simple tips, you can achieve more relaxed breathing and reduce pain and tension in your shoulders and neck. It is important to regularly pay attention to your breathing, especially during long periods of sitting and working behind a screen. Take the time to breathe consciously and you will experience the benefits in your overall well-being.

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