Deep breathing is the opposite of shallow breathing. Deep breathing involves the act of breathing deep into one's lungs by flexing the diaphragm rather than breathing shallowly by flexing the rib cage. Deep breathing is marked by expansion of the stomach (abdomen) rather than the chest when breathing. According to Authenticbreathing.com, deep breathing can have an impact on the health and spiritual development of the body; it stimulates the parasympathetic nervous system promoting the relaxation effect.
The Psysiology of Deep Breathing
The act of breathing involves a basic exchange of gases (oxygen and carbon dioxide) within the lungs. Breathing in brings oxygen to the lungs, breathing out releases carbon dioxide from the body. This exchange of gases--or breathing--can happen quickly or slowly, shallowly or deeply. When inhaling deeply, the diaphragm muscle contracts, pulling the bottom of the lungs downward. As the diaphragm contracts, the lungs expand with air and the ribs flare out on the sides, says Swamij.com.
The Thoracic Cavity
The chest or thoracic cavity holds the lungs and heart. It is able to expand on all sides, like a balloon being filled with air. The muscles of the chest and ribs are moved outward and the muscles of the upper chest and shoulders are moved upward as the lungs fill. These muscles were meant to assist in breathing, not be the primary method of breathing; they are called secondary muscles. Ideally, in deep breathing, when the diaphragm is being properly utilized, the chest muscles and the abdomen remain motionless, says Swamij.com.
The Importance of the Diaphragm
Proper use of the diaphragm is the key to a relaxed, full breath, according to Doyoga.com. The diaphragm divides the upper chest (thoracic) cavity from the lower belly (abdominal) cavity and is attached to the lower rib cage. It is a unique muscle the size of an up-side-down dinner plate that moves differently according to whether the rib cage moves, the abdomen moves or both are moving. True deep breathing (using the diaphragm) will expand the lower ribs, allowing the lungs to fill upward, outward and downward without the use of chest or abdominal muscles.
Deep Breathing is Unique
All the movements of breathing, whether lifting the chest, swelling the abdomen or expanding the diaphragm are meant to increase the size of the lungs so that gas complete exchange can take place efficiently. Yet, deep breathing is intended to do more: massage the internal organs near the diaphragm and initiate the relaxation response, says Doyoga.com. This differs from mere belly breathing, inhaling to expand the lungs downward and protrude the abdomen. Deep breathing is 3-D, including all sides of the lower ribs.
Coordination with Secondary Muscles
One of the key aspects of deep breathing is being able to coordinate the use of the diaphragm with the secondary muscles of the thoracic cavity. As children run, scream, play, shout, sing, jump and holler, the diaphragm is kept pliable and strong, encouraging proper coordinated use with secondary muscles of the chest. As lifestyles become sedentary with age, the elasticity of the diaphragm can be lost so that it moves within a range of one to three inches, putting pressure on secondary muscles to help expand the lungs for proper gas exchange. Keeping the diaphragm flexible will allow it move up or down vertically within a five to six inch range, says Authenticbreathing.com.
