Breathing is something we all do instinctively, yet few of us truly understand its full potential. Diaphragmatic breathing is a technique that can transform the way you feel, move, and even heal. In this post, we'll take a deep dive into diaphragmatic breathing—what it is, why it matters, and how you can start practicing it today.
What Is Diaphragmatic Breathing?
Diaphragmatic breathing is a type of deep breathing that focuses on the correct movement of your diaphragm, a dome-shaped muscle located just below your lungs. When you breathe diaphragmatically, your diaphragm contracts and moves downward and outward, allowing your lungs to expand fully and draw in more air. This is in contrast to shallow chest breathing, which primarily involves the upper chest and can limit the amount of oxygen you take in. Diaphragmatic breathing, when performed correctly, can help to lengthen and release your pelvic floor muscles and can help calm your central nervous system.
The Anatomy Behind the Breath
To understand diaphragmatic breathing, it helps to know a bit about the diaphragm itself. The diaphragm is a large, thin muscle that separates the thoracic cavity (where your heart and lungs are) from the abdominal cavity. When you inhale, the diaphragm contracts and flattens, creating a vacuum that pulls air into your lungs. On exhalation, the diaphragm relaxes and moves back to its dome shape, pushing air out.
This natural movement of the diaphragm not only aids in effective breathing but also plays a key role in core stability and organ function. It's connected to structures like the ribcage, spine, and pelvic floor, making its proper function essential for overall health. If you’ve experienced an injury to any of these areas, the movement of your diaphragm can be limited due to pain or tightness. Physical therapy can help you to learn how to best use your muscles and movement to assist you in breathing better.
Benefits of Diaphragmatic Breathing
Engaging in diaphragmatic breathing offers a range of benefits, both physical and mental:
Reduced Stress and Anxiety: Deep breathing stimulates the parasympathetic nervous system, often referred to as the "rest and digest" system. This helps lower cortisol levels, reduce stress, and promote relaxation.
Improved Oxygenation: By using the diaphragm fully, you increase the amount of oxygen entering your bloodstream, which is vital for all bodily functions.
Enhanced Core Stability: The diaphragm works in tandem with the pelvic floor, deep abdominals, and lower back muscles to stabilize the core. Diaphragmatic breathing can strengthen this support system, reducing the risk of injury and improving posture.
Support for Pelvic Floor Health: Diaphragmatic breathing can aid in pelvic floor relaxation and coordination, which is particularly beneficial for individuals dealing with pelvic pain or dysfunction.
Enhanced Athletic Performance: Athletes can benefit from diaphragmatic breathing by improving their lung capacity, endurance, and ability to stay calm under pressure.
How to Practice Diaphragmatic Breathing
Getting started with diaphragmatic breathing is simple, and you can practice it in almost any position and during most activities when you are breathing calmly. But the best way to start is lying on your back, with your knees bent:
Find a Comfortable Position: Start by lying on your back with your knees bent and feet flat on the floor. Place one hand on your chest, and your other hand at the top of your abdomen, by the bottom of your rib cage. (Tip: let the fingers of the abdominal hand open a bit so that you can feel your bottom ribs and your abdomen at the same time)
Start with Normal Breathing: Take a few normal breaths in and out — don’t think about it too much at first. Just relax and breathe.
Inhale Slowly & Deeply: Breathe in slowly through your nose, allowing your abdomen to rise as your diaphragm contracts. Allow the air to slowly fill your ribcage, belly and travel all the way into your pelvic floor. See if you can gently allow the pelvic floor muscles to expand downward and outward.
Exhale Slowly: Breathe out through your mouth, as if you’re blowing out birthday candles. Feel your abdomen fall as your diaphragm relaxes.
Repeat: Continue this breathing pattern for 5-10 minutes, focusing on the rise and fall of your abdomen. With practice, you can increase the duration and incorporate diaphragmatic breathing into your daily routine.
Incorporating Diaphragmatic Breathing into Your Life
To make diaphragmatic breathing a habit, try integrating it into different parts of your day. Start your morning with a few minutes of deep breathing, or use it as a way to unwind before bed. You can also practice during stressful moments to help calm your nerves or during physical activity to maintain stability and focus.
Diaphragmatic breathing is a simple yet powerful tool that can have a profound impact on your health and well-being. Whether you’re looking to reduce stress, improve core stability, or support pelvic floor function, mastering this technique can offer numerous benefits. Take a few minutes each day to practice, and you'll soon notice a difference in how you feel both physically and mentally.
By understanding and harnessing the power of your breath, you can take an active role in your health—one deep, intentional breath at a time. If you’re having trouble with this breathing exercise at any point, check back in with your physical therapist. We are here to help!
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