Meet the Diaphragm
In the midst of a pandemic stemming from a respiratory virus, we are hearing a lot about the importance of breathing. You’re also likely hearing about the diaphragm and its importance in the functionality and efficiency of your breath.
The diaphragm is a dome shaped muscle located in the ribcage. Imagine an umbrella, parachute, or a jellyfish when thinking of the basic shape of the diaphragm. This muscle divides the torso in two. The thoracic cavity, containing the heart and lungs, sits above it, and below is the abdominal cavity, containing the digestive organs. The upper part reaches the space between the third and fourth ribs, and the lowest parts attach to the front of the third and second lumbar vertebrae. In Yoga Anatomy, Kaminoff and Matthews write, “nipple to navel is one way to describe it.”
When we breathe, we always use the diaphragm. The practice of breath work and yoga can help you develop the breathing muscles surrounding the diaphragm, as well as the natural spinal movements associated with efficient breathing. Your posture and your breathing are inextricably linked, and with the sedentary nature of our culture, it’s important to pay attention to and correct habits that contribute to poor breathing.
Educators cue diaphragmatic breathing with the belly, where you can see horizontal movement, lower in the torso, closer to the densest portion of your lungs where gas exchange occurs. Many people breathe higher in the torso, with more vertical movement in the shoulders and chest, particularly around the collar bones, where the lungs are smaller and less dense. Efficient diaphragmatic breathing optimizes your health, while inefficient diaphragmatic breathing causes more stress to your body and mind.
When you breathe as you were designed to breathe, each movement of the diaphragm stimulates the circulatory and digestive systems. You need help from your muscles to do this, and unfortunately many people often overuse accessory muscles instead of the primary breathing muscles located within and around the ribcage. Vertical breathing is associated with overuse of neck and shoulder muscles. When breathing as we were designed to breathe, we would only use these accessory muscles to aid with breathing when we are in a state of “fight or flight”. Vertical breathing patterns are associated with an increase in blood pressure, heart rate, cortisol level, anxiety, muscle tension and fatigue. The breath and the nervous system are constantly communicating with each other and shaping patterns within one another, so vertical breathing tells your body to stay in high alert.
The breathing muscles we want to engage and strengthen are the intercostal muscles of the ribcage, the transversus abdominis, and the obliques. Because the vagus nerve is connected to the diaphragm, improved breathing efficiency will stimulate that nerve, cueing your parasympathetic nervous system to a calmer, socially engaged state. This is where we want to live. We are more receptive to others, aware of thoughts and feelings, and able to tune into our discernment before acting. It is all shaped by the breath. Not surprisingly, horizontal breathing is associated with increased heart rate variability, serotonin, and oxytocin, as well as decreased cortisol, blood pressure, muscle tension and fatigue.
Think of the diaphragm as the hub of your body. When you use it as it was designed, everything functions optimally. Your body detoxifies itself, you sleep better, and you feel energized. Just tuning into to this will make an impact, and if you want to do more, consider starting a breath practice. I can help!
