The breath has a powerful effect on the body and mind---and vice versa. When you become frightened or stressed you may tighten your abdomen and use secondary breathing muscles, causing a fast, shallow breathing pattern. When you relax, your abdomen softens and you are able to utilize your diaphragm for a fuller, slower and more rhythmical breath. Understanding how diaphragmatic breathing works and how to access it will help you to calm your mind and relax your body.
Anatomy of the Diaphragm
The diaphragm is a primary muscle in respiration and a key player in establishing the breathing pattern. Located beneath the lowest two ribs and spanning the width of the torso, the diaphragm separates the chest cavity from the abdominal cavity. The rim of the diaphragm is attached to the inner surface of the xiphoid process, all around the lower margin of the ribcage and to the front of the lumbar spine. The muscle fibers extend inward toward the middle of the body and gather into a central tendon to form the top, domed-shaped surface of the diaphragm.
Sensing the Diaphram
Lie on your back with a pillow under your knees. Place one hand on your abdomen just below your breastbone and the other hand an inch lower down. Let the movement of your breath open up to the space under your second hand. As you inhale the diaphragm engages, lowers down and expands out, causing the belly to rise. As you exhale the diaphragm relaxes and returns to a domed shape, causing the belly to move back towards your spine.
Primary Respiratory Muscles
The primary respiratory muscles are essential for full breathing. These muscles are generally larger and lower down in the torso in comparison to the secondary breathing muscles. The diaphragm is considered the kingpin of the primary breathing muscles---responsible for 75 percent of all respiratory effort. However, the diaphragm receives consistent support in breathing from its cohorts, the three layers of intercostal muscles that are located between the ribs and four layers of abdominal muscles.
Sensing the Primary Respiratory Muscles
Lie on your back. Place your hands on your ribcage with your palms on the sides and your fingers pointed inward. Let the belly and ribcage inflate softly up and out as the diaphragm and intercostals work together on your inhalation. Notice how your fingers are drawn apart from one another. As you exhale, feel how your fingers and ribs lower and come closer together as the diaphragm relaxes and the abdominals lightly contract.
Secondary Respiratory Muscles
The secondary respiratory muscles work in concert with the primary breathing muscles to fully expand the rib cage in all directions. The secondary breathing muscles are smaller, higher up in the torso and fatigue faster than the primary breathing muscles. They help to draw the breath up into the upper lungs and can be called into action if there are restrictions lower down. They include the sternocleidomastoids running from just behind the ears to the top of the sternum and clavicles; the scalenes in the front of the neck; the upper trapezius, which runs from the base of the skull to the top of the shoulder blades; and the pectoralis minor in the chest.
Sensing the Secondary Breathing Muscles
Stand or sit in front of a mirror with your neck uncovered. Engage your abdominal muscles and restrict the movement of your diaphragm. Take a full chest inhalation. You will see the sternocleidomastoids contract and form a V-shape on the front of your neck and the trapezius create a tightrope across your shoulders. Close your eyes and feel how these muscles help your ribs and shoulders lift up so that your chest can expand.
Full Diaphragmatic Breathing Exercise
Lie on your back with a pillow under your knees, with one hand resting on your belly just below your bellybutton and the other hand resting on your chest. Slowly inhale and allow your abdomen to expand under your hand in all directions---forward, backward and out to the sides. With your other hand, sense how the chest moves and its timing with respect to abdomen. Let the inhalation begin with an inward movement as the diaphragm ascends, filling the lungs from the bottom up.
References
- "Anatomy of Hatha Yoga"; H. David Coulter; 2001
- "Human Anatomy and Physiology," Sixth Edition; Elaine N. Marieb; 2004
- "The Breathing Book"; Donna Farhi; 1996
- Behavioral Medicine Institute of Australia: Effortless Diaphragmatic Breathing
- "Advanced News Magazine for Physical Therapist and PT Assistants"; Waiting to Inhale; Ingrid Bacci
