Diaphragmatic Breathing
Anatomy 101:
The diaphragm is the PRIMARY muscle in breathing! It’s a dome shaped muscle located just below the lungs and the heart. It contracts continually as you breathe in and out and looks a little like a big parachute. It is supposed to move up and down when we breathe. When you inhale the diaphragm contracts and lowers, creating a vacuum that pulls air into the lungs. When you exhale, the diaphragm relaxes and raises up - the air is then pushed out of lungs.
This up and down movement should occur naturally, without thinking, and be in sync with your pelvic floor movements. This subtle movement on the vertical axis moves your organs and was designed for optimal GI health. Sometimes teaching people how to breathe finally gets the bowels moving so consider yourself warned! There are many reasons that breathing patterns become dysfunctional.
So Let’s Learn to Breathe!
Start by lying on your back with your knees bent. Place one hand on your upper chest and the other just below your rib cage on your belly above your belly buttom. This will allow you to feel your diaphragm move as you breathe.
Breathe in slowly through your nose and let your stomach move upwards on your belly hand. Your chest hand should be very still. Notice if you chest hand wants to move or if you have a hard time letting your belly relax enough to move upwards. You shouldn’t be forcing your belly to rise with your muscles. Sometimes placing a light weight sneaker on your stomach can help so you can see it move upwards.
Exhale naturally through your mouth and let your belly return. You’ll feel it sink back.
This might feel very difficult for you. Practice helps! Once you’ve felt it lying down, try it sitting up. We should not be sucking in our belly all day long! This hinders our breathing pattern and is a cultural example of a contribution to dysfunctional breathing.
Breathing like this will slow your heartbeat and can lower or stabilize blood pressure. If you ever feel lightheaded, discontinue it for the time being.
