Why Not To Be a Shallow Breather!

When you take a deep breath, the accessory muscles of respiration are brought into action. These are the scalenes, sternocleidomastoids and trapezius. The scalenes are the first muscle to start contracting and gradually the other two muscles are brought into action. These muscles should not contract during regular "belly" breathing. The scalenes are the narrow band of contracting muscle on either side of the neck when lifting the chin slightly to the opposite side.

So what causes shallow breathing?

(1) The shortening of any of the accessory muscles of respiration. Sitting in positions where the chin is close to the chest, watching TV with the head propped up and even sleeping on a pillow with too much loft can cause a shortening of these muscles. The shortening of these same muscles can also cause headaches.

(2) Loss of deep breathing skills

(3) Anxiety

(4) Chronic pain

(5) Restrictive clothing, particularly in the abdominal area

Does anxiety cause shallow breathing, or does shallow breathing cause anxiety? The answer may be both. We may have a chicken-or-egg situation here. Not getting enough oxygen, as in a shallow breath, signals a problem to your brain. You go into a fight-or-flight reaction. More shallow breathing. And anxiety, caused by life's stresses, causes a flight-or-flight reaction, shallow breath. Then shallow breathing can shorten the accessory muscles of respiration, which can then cause more shallow breathing. And so on. See the problem?

How do you breathe? Take one hand and place it on your chest. Place the other hand on your belly. Breathe. Notice which hand is moving as you inhale and exhale. Is it the top hand or the bottom hand? If it’s only the top hand, it’s likely you are a shallow breather who can greatly benefit from a switch to deep breathing.

If you have become a habitual shallow breather, you need to practice deep breathing. Take a few minutes before you start your day and a few minutes at the end of your day to practice. Place your hands on your belly and force your hands up and down with your breathe. Practicing deep breathing will relax you, loosen your shoulders and neck and lessen your feelings of anxiety.

Treating Headaches with Massage Therapy

Headaches come in many forms. Three common types are migraines, tension-type headaches and chronic daily headaches. Migraines often involve recurrent attacks of moderate to severe pain that is throbbing or pulsing and often strikes one side of the head, can come on with or without an aura, and occur frequently in the morning, especially upon waking. Some people have migraines at predictable times, such as before menstruation or on weekends following a stressful week of work. Many people feel exhausted or weak following a migraine but are usually symptom-free between attacks. Tension-type headache, previously called muscle contraction headache, is the most common type of headache. Its name indicates the role of stress and mental or emotional conflict in triggering the pain and contracting muscles in the neck, face, scalp, and jaw. Tension-type headaches may also be caused by jaw clenching, intense work, missed meals, depression, anxiety, or too little sleep. Chronic daily headache refers to a group of headache disorders that occur at least 15 days a month during a 3-month period. Individuals feel constant, mostly moderate pain throughout the day on the sides or top of the head. These types of headaches can occur in teenagers and children and may be linked to stress from school and family activities.

Of the 45 million Americans who suffer from chronic headaches, more than 60 percent suffer from migraines. For many, it’s a distressing disorder that is triggered by stress and poor sleep. In a recent study, massage therapy recipients exhibited fewer migraines and better sleep quality during the weeks they received massage, and the three weeks following, than did participants that did not receive massage therapy. Another study found that in adults with migraine headaches massage therapy decreased the occurrence of headaches, sleep disturbances and distress symptoms. It also increased serotonin levels, believed to play an important role in the regulation of mood, sleep and appetite. Another study examined the effects of massage therapy on chronic, nonmigraine headaches. Sufferers of chronic tension headaches between the ages of 18-55 yrs received structured massage therapy treatment directed toward the neck and shoulder muscles during a 4-wk period. The results showed that the massage therapy reduced the number of weekly headaches. Headache frequency was significantly reduced within the initial week of massage treatment, and continued for the remainder of the study. A trend toward reduction in average duration of each headache event between the baseline period and the treatment period was also observed.

Sources: Annals of Behavioral Medicine, August 2006, International Journal of Neuroscience, 1998, American Journal of Public Health, 2002

An Introduction to Essential Oils

Essential oils are aromatic volatile liquids distilled from shrubs, flowers, trees, roots, bushes and seeds. Because they are "essential" to the life of the plant they come from, they possess qualities that range from medicinal value to giving wonderful fragrances to improve mood and calm emotions.


The medicinal qualities include being naturally anti-bacterial, anti-fungal, and anti-viral. They can also help to carry nutrients into our cells, including oxygen. Aromatically, they can lift your spirits, improve focus, and calm the nervous system.


Selecting high-quality oils is important. Distilling the oils from the plants is a delicate process. Too much heat or pressure can destroy the oils. As a result, getting a small amount of oil from a plant in a slow process means that the higher-quality oils will be more expensive. But you will also only need a very small amount to have a dramatic effect. The very high-quality oils will also be considered "food grade" which means that you can ingest them in teas or use them in cooking. They are also less likely to cause reactions when used topically on the skin through massage or general skin care products.


The oils are very powerful, so you should know the oils when using them. Certain oils need to be diluted before applied to the skin. Some of them are also "photo-toxic", which means you should not go out into the sun after applying them to your skin.


For more information on essential oils and how they can add to your wellness program, come visit us at Ohio Massage Therapy Professionals. We have integrated the Young Living Oils into our office and our practice, and look forward to sharing them with you!

The most misunderstood condition : Fibromyalgia

Fibromyalgia is a condition that causes widespread pain. Stress appears to compound the symptoms of disease. It is widely misunderstood by the public so often friends, family and co-workers who don't understand fibromyalgia, adding to the stress of the disease. Fibromyalgia can cause symptoms in addition to pain, including fatigue, difficulty sleeping, headaches, sensitivity to light, dizziness, memory problems, and numbness and tingling in your arms and legs. A number of other conditions can accompany fibromyalgia, including irritable bowel syndrome, bladder control problems and mood disorders, such as depression and anxiety.

Don't overdo it on your good days. This will catch up with you and your fibromyalgia symptoms could worsen. But that doesn't mean you should keep your activity to a minimum. Enjoy the good days and cope with the not-so-good days by finding an even balance. Pace yourself. Set goals for each day. Your goals should be reasonable. And they should include daily exercise and time for yourself, such as time to relax or listen to music. Deep breathing, mediation, massage and yoga may be techniques that help you relax.

Learning to control your fibromyalgia pain takes time. Work with your healthcare providers to adapt your daily activities so you have time and energy for what's important to you.