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  • Caitlyn Smith- Physiotherapist

Breathing and Relaxation

Breathing: The Silent Hero

After having a year off some responsibilities and extra activities, getting back into the swing of being busy again has been a big adjustment for many. More things to fit back into our already busy schedule often means that sleep and relaxation are forced to take a back seat. I am here to introduce you to a few different strategies to help put relaxation and sleep back as one of your top priorities, as it so deserves.

Why is sleep so important?

There are many studies that have found a correlation between sleep deprivation and disease development. Sleep deprivation is also known to results in significant motor and cognitive performance which increases the risk of motor vehicle accidents and work-related injuries.

New research is now becoming available that has investigated the relationship sleep has with pain. The general outcome is that they are reciprocally related. Meaning that sleep deprivation can lead to increase pain changes and pain can lead to sleep deprivation. So what can we do?

Breathing techniques and sleep

Breathing technique and breathwork have been apart of traditional relaxation methods for years. But what are the benefits?

Studies have shown that breathing techniques can improve overall sleep quality and overnight cardiac activity. This can increase the feeling of restfulness in the morning.

Example of a Breathing Technique

  • Lie on your back with your legs elevated on a chair or bed.

  • Ensure your head is well supported Place your hands either side of your belly button.

  • Breathe in.

  • As you steadily inhale, you should feel your belly rise into your hands.

  • Breathe out.

  • As you exhale you should feel your belly relax down again.

  • Continue this movement, focusing on your belly rising up as you inhale, and relaxing back down as you exhale.


There are some Mobile Apps that can guide you in breathing exercises, some examples of these are:

  1. MyLife Meditation: Mindfulnes‪s.

  2. Download the app here https://my.life/

  3. 2. Head Space: Meditation & Sleep.

  4. Download the app here https://www.headspace.com/?gclid=Cj0KCQjwmIuDBhDXARIsAFITC_7VBGGJy7NBQuCg3zVTdXIs9-vLq9k1NRkWTeuze4qa9edCVV5D78oaAuQkEALw_wcB

  5. Or talk to a member of the team about getting breathing techniques popped onto your PhysiApp.

Breathing techniques are a cost effective and easy to implement exercise which has been shown to increase quality of sleep and may even reduce the feeling of pain.

To learn more, book an appointment today with one of our Physiotherapist by visting our website https://www.genhealthhamilton.com.au/ or calling (03) 5571 9923