The Secret to Optimal Breathing: The Power of the Diaphragm
Mar 06, 2023
Optimal breathing as it is fundamental for our health and personal performance (not just sports performance).
Optimal breathing maximizes the efficiency of our respiratory system and improves our physical and mental well-being, including improved respiratory function, reduced stress and anxiety, improved athletic performance, and better sleep quality. It involves breathing in a way that is natural, relaxed, and effortless, and that allows us to take in the maximum amount of oxygen with each breath.
Optimal breathing involves taking deep breaths that fully expand the lungs and diaphragm, allowing for greater oxygenation of the blood and increased respiratory efficiency (more info below). Ideally, we want to breathe at a slow, steady pace, with a longer exhalation than inhalation. This can help to regulate the autonomic nervous system, reduce stress, and promote feelings of relaxation and calmness. Using the diaphragm to breathe, rather than the chest or shoulders allows for greater expansion of the lungs, improved oxygenation of the blood, and improved respiratory efficiency. In addition, breathing through the nose, filters and humidifies the air, and helps to regulate the flow of oxygen and carbon dioxide in the body. People with allergies or the tongue not in the spot (roof of the mouth) tend to perform more mouth breathing than nasal breathing.
The Diaphragm
The diaphragm is a dome-shaped muscle that separates the chest cavity from the abdominal cavity. It is the primary muscle used in breathing, as it contracts and relaxes to create changes in pressure that allow air to flow in and out of the lungs. In addition to its role in respiration, the diaphragm is also involved in several other functions, including digestion, elimination, and core stabilization.
The Function of the Diaphragm:
The diaphragm is an important muscle that is essential for breathing. When we inhale, the diaphragm contracts and moves downward, creating a vacuum that allows air to enter the lungs. When we exhale, the diaphragm relaxes and moves back up, pushing air out of the lungs. This process is repeated thousands of times each day, allowing us to breathe in oxygen and exhale carbon dioxide.
The diaphragm also plays a role in several other functions in the body. It separates the chest cavity from the abdominal cavity and is attached to several other muscles and structures in the body, including the spine, ribs, and pelvic floor. This makes the diaphragm an important muscle for core stabilization, postural support, and pelvic floor function. Additionally, the diaphragm is involved in the process of digestion and elimination, as it helps to regulate intra-abdominal pressure.
Benefits of Diaphragm Breathing:
Diaphragm breathing, also known as belly breathing or diaphragmatic breathing, is a technique that involves breathing deeply into the belly rather than the chest. It can improve respiratory function by increasing the amount of air that is taken in with each breath. This can lead to increased oxygenation to the body, improved lung capacity, and better respiratory efficiency. Deep diaphragmatic breathing has been shown to activate the parasympathetic nervous system, which is responsible for the body's relaxation response. This can help reduce stress and anxiety levels, promote feelings of calmness and relaxation, and improve overall well-being. Diaphragm breathing can help improve posture by strengthening the muscles that support the spine and pelvis. This can lead to improved alignment, reduced risk of injury, and improved balance. Many of my clients have improved their back pain with diaphragmatic breathing as the diaphragm is attached to the lumbar spine. If you suffer from pelvic floor dysfunction then diaphragmatic breathing can be very a powerful tool as well. Lastly, diaphragmatic breathing can help improve the function of the digestive organs by regulating intra-abdominal pressure. This can lead to improved digestion and elimination, reduced bloating and discomfort, and better nutrient absorption.
How to Practice Diaphragm Breathing:
- Find a comfortable seated position with your back straight and your feet on the floor.
- Place one hand on your belly, just below your rib cage. If you have an exercise band then place it lightly around your upper body just below the rib cage to ensure breathing in all three dimensions.
- Breathe in slowly through your nose, feeling your belly (the band in all directions) expand as you inhale.
- Exhale slowly through your mouth, feeling your belly contract as you exhale.
- Repeat for several cycles, focusing on the sensation of the breath moving in and out of your body.
As you become more comfortable with diaphragm breathing, you can increase the length and depth of your breaths, gradually building up to longer and more sustained breathing practices.
