Wellbeing

Trying to improve how you breathe? Stop belly breathing!

How many times have you heard the cue ‘breathe into your belly’?

The breath is a hot topic at the moment, and with Asthma Awareness Day this month, increasing reports of long Covid breathing difficulties, hayfever season upon us and numerous breathing apps, coaching and techniques popping up, I wanted to voice my thoughts on an overused and misdirected cue. Our body has a primary muscle for respiration, the diaphragm, not the belly!

Optimal breathing pattern: • On inhalation, the lungs fill • The diaphragm descends • The rib cage expands to the front and back, and to both sides • The pelvic floor descends • On exhalation, the lungs empty • The diaphragm rises • The rib cage moves in • The pelvic floor rises

However, what I see most often in clinic and on my Womo courses is people doing the reverse of this. As they breathe in they pull in their stomach and lift their shoulders. The breathing motion becomes an up-down movement of the rib cage, rather than an in-out. This is called paradoxical breathing, because the rib cage is actually being squeezed, while the lungs and diaphragm are trying to expand. This type of breathing is most often seen in people who are frequently in stress mode, chronic asthma sufferers (noted as ‘barrel or high chested’), or people who have been conditioned to hold their stomachs in. And this is where the corrective cue to direct the breath into the belly has evolved from. Coaches are trying to help people let go of the tension they are holding in their stomachs and stop them from sucking it inwards on an inhale.

It is a well-intentioned cue, but it is not helpful in redirecting the breath to the right parts! When the breath is redirected into the belly, all the movement is focused to abdominal motion and not the ribs or diaphragm. The abdominal muscles are disengaged and the pressure is directed more forwards into the front abdominal wall which adversely affects the engagement of the pelvic floor, and exacerbates hernias, pelvic floor and diastasis recti (tummy gap) issues.

So what is the best way to correct the breath? How do you know you even need to correct it in the first place? Look out for symptoms of poor breathing patterns, including but not limited to: • Shoulder and neck tension due to overuse of these muscles to lift the rib cage • Headaches • Indigestion, bloating, wind and irritable bowel due to poor diaphragm movement which is necessary for the natural gut massage • Stress, anxiety and palpitations due to short and shallow breathing making the body think it is in fight/flight mode • Women’s, and some men’s, health related issues, such as poor pelvic floor health, like leaking, prolapse, hernia and diastasis recti (tummy gap) • Over breathing, dizziness, sighing, yawning, gasping, breath holding, mouth breathing and sinus congestion

Check how you are breathing: • Lie or sit comfortably with one hand on your upper chest and one hand on your lower ribs (not on your belly) • Notice if your top hand is moving as you breathe • Ideally most movement should be felt in your lower hand and very little, if anything at all, should be felt in the top hand

If you are now aware that you tend to raise your rib cage and suck in your belly as you inhale, and that most of the movement is coming into your upper chest, see if you can redirect the breath into your lower ribs, visualising a 360-degree motion all around your lower rib cage, expanding as you inhale. For a clear demonstration and a breathing practise to follow along, visit the website and go to the video guides section. As the breath is absolutely integral to women and their pelvic health I dedicate a whole class on my Womo course to this very topic. If you want to learn more, the next course begins in June and all the details and booking is on the Womo page of the website.

So rather than ‘belly breath’, think ‘360 lower rib breath’. Not quite as catchy a cue, but far more effective!

Emma Wightman - www.the-sop.com

Council proposes almost £300k for community projects

Test Valley Borough Council has announced plans to grant almost £300k of funding for three local community projects.

At a cabinet meeting on 30 March, council chiefs approved awarding £240k for an extension to St Mary’s GP surgery to create additional consulting rooms and increase staffing, £13k to improve the pedestrian route from Viney Avenue to Cupernham School, and almost £30k for an orchard trail in Valley Park. The recommendations for funding will go to a future full council meeting for final approval. The money comes from the Community Infrastructure Levy (CIL), which the council charges on new developments across the borough that meet certain criteria. Those looking to provide new infrastructure, facilities or services can then bid for a share of the levy money. Local projects can bid for CIL funding between April 1 and June 30 each year. Planning Portfolio Holder, Councillor Phil Bundy, said: “While new development is critical for our local communities, ensuring that we have the right facilities and structures in place to support that growth is just as vital. “I am very much looking forward to seeing these projects come to fruition and would like to thank all those who submitted an application for funding.” To check the local CIL criteria, including which developments are liable to pay the levy and which projects are eligible to bid for funding, visit www.testvalley.gov.uk/cil Council Office in Andover Beech Hurst, Weyhill Road, Andover, SP10 3AJ Tel: 01264 368000

A Good Night’s Sleep Is it Just a Dream?

Ask any Brit how they are and the chances are they will respond saying they’re tired! In fact, according to UK sleep statistics 2021*, 1 in 3 people in the UK regularly complain of a bad night’s sleep.

Results also show that only 6% of us get a full 8 hours sleep and 1 in 3 Britons suffer from insomnia resulting in a staggering 200,000 lost work days a year. 35-44 year-olds are the ones who struggle the most to get a good night’s sleep with only 20.71% achieving the dream of eight hours shut-eye.

Why do we need sleep? Sleep is an essential function that allows your body to recharge and repair. Sleep leaves you feeling refreshed and alert when you wake up. If you have good sleep and good sleep habits it helps your body to remain healthy. Without enough sleep, the brain cannot function properly which can impact on our ability to concentrate, think clearly and process memories.

What can affect our sleep for the better or worse? There are a number of things that can impact our sleep. Since our sleep is influenced by different neurotransmitter signals in the brain, foods and medicine that change the balance of these signals affect whether we feel alert or drowsy and how well we sleep. Experts agree there are several things we can do to help ourselves sleep better including having a regular night time routine. Our brain quickly recognises a habit and a “wind down” routine before bed is a good habit to form! It’s also important to go “tech-free” at least one hour before going to sleep and to avoid caffeine or alcohol – all things we probably know but how many of us actually help ourselves by doing them!? “Quality sleep is essential for a healthy mind and body,” says Dr Marion Sloan, a GP from Sheffield. “Unfortunately, it’s not always easy to get a good night’s sleep but there are things we can do to give ourselves the best chance of sleeping well and properly recharging.”

Does CBD affect sleep quality? “CBD is not a sleeping pill,” says Rosemary Mazanet, MD, PhD, Chief Scientific Officer at Columbia Care. “It is not a tactical tool to be used if you are wound up and can’t sleep. CBD modulates the homeostasis in the body providing relaxation and therefore sleep,” says Rosemary, “While some people might have an immediate improvement in sleep, CBD needs to be part of your regime, people feel that after a week it definitely has an effect.”

With three products to choose from, Columbia Care Platinum Broad Spectrum Unflavoured CBD Oil (10%) Columbia Care Platinum Broad Spectrum Peppermint CBD Oil (10%) Columbia Care Platinum Broad Spectrum SoftGel Capsules (10%), taking CBD has never been better!

Columbia Care Platinum CBD products are available in the UK at www.bettercbd.co.uk

Forest Forge Theatre Celebrates Three Years Continuing Support from BBC Children in Need

Last month Godolphin’s Art & Design department welcomed back ten of their Alumnae to one of the school's inspirational Bright Futures careers events.

Forest Forge Theatre, the New Forest’s very own professional producing theatre, today announced a newly awarded grant of £29,997 from BBC Children in Need in support of a weekly drama project, working with the young settled traveller's community in Holbury and Blackfield, on the Waterside in the New Forest. Pam Bacon, Impact Officer at BBC Children in Need said: “We’re delighted to continue supporting Forest Forge Theatre – providing young people locally with the opportunity to learn drama based skills, develop their self-confidence and build positive relationships with their peer groups. We can’t wait to see how funds will make a difference to young people, influence their creativity and support their overall wellbeing.” Sharon Lawless, CEO and Creative Producer Forest Forge Theatre, said: “The children and young people involved in this project have said how much they value their weekly drama club. Sadly, Covid-19 continues to impact socialising with peers and affects the way the

As part of a wider ongoing process to give Godolphin students an insight into today's career options, ten visiting Old Girl speakers talked to current students about their own individual artistic pathways, giving a valuable insight into some of the most competitive careers in the artistic field.

Each Old Girl spoke briefly to introduce themselves explaining their respective combination of A-levels whilst at school, where they went to university, what subject they studied and their career path from leaving formal education to arrive at where they are now. group interact, with some acting out and some withdrawing as they adjust to the constant changes.” “It is so important to acknowledge each person’s individual sensitivity to what they are comfortable with within the group. Increased pressures on households or the impact of being thrown together during lockdown periods, means the mental health of young people has been impacted. During the lockdown, we continued to run the project virtually and the group has told us the weekly sessions were their vital lifeline in providing structure and external contact for them. Now, the return to face-to-face sessions has provided a safe space that is just for them, where they can be with their friends, trusted adults and the reassurance of getting back to “normal” weekly sessions.”

“This three-year continuation grant enables us to support young people to build their resilience for the many challenges ahead. We are all so grateful to BBC Children in Need and to all its supporters”. Over the last 40 years, Forest Forge Theatre has been making theatre and workshops accessible to isolated rural areas and hard to reach communities, whether through touring shows to village halls or running bespoke community projects. This project provides weekly drama workshops and group theatre work for children and young people from settled Gypsy and Traveller Community and young people living in poverty in the wider Waterside area, resulting in increased confidence, communication skills, improved peer friendships and community cohesion.

Lisa Halpin, who has been running the sessions at the Waterside for over three years said: "It's such great news. We know members and parents really value the project. We managed to keep running through three lockdowns and the young people were really sad at the thought that we might not be able to continue. BBC Children in Need’s continuing support provides a vital space where young people can come together, develop friendships and build confidence."

Weekly sessions are held on Wednesdays for 7-16-year-olds. To join email education@forestforgetheatre.co.uk

Careers differed widely including art therapists, architects, textile designers, fine artists, interior designers, specialists in fine art auctioneering and fashion brand and marketing.

Once the introductory talks were over, students and parents were invited to meet the Old Girls in person in Godolphin’s Art and Design Studios giving them the opportunity to discuss the options available to students in each area of study.

Mr Eggleton, Head of Art & Design at Godolphin said, “we extend our huge thanks to our wonderful supportive Alumnae who have given up their time to help our current art students. It’s always good for them to hear first-hand from these inspiring Old Girls who were once in their shoes, and they really do take on board the valuable advice that they share.”

A Godolphin parent said "All the speakers were so inspiring and really helped with understanding pathways to foundation or a degree after. It really opened up our eyes to the further education and careers to consider in the future."