Diaphragmatic breathing refers to inhaling and exhaling deeply as you expand your abdomen and your rib cage. The diaphragm is your main breathing muscle.
Clavicular breathing is the final phase of inhalation when the collarbones, or clavicles, rise and the upper parts of the lungs expand.
According to Dennis Lewis, author of "The Tao of Natural Breathing," many people focus on the shallow upper-body breathing instead of the deeper diaphragmatic breathing. This may happen because of stress or respiratory conditions such as asthma or sinusitis.
How You Breathe
When you inhale, air travels through your trachea, bronchial tubes and lungs into the air sacs, or alveoli. From the air sacs, oxygen goes into your blood cells and to your entire body. As the oxygen absorbs into your blood, carbon dioxide releases and travels the opposite way when you exhale.
Diaphragmatic Breathing
Your diaphragm is an umbrella- or dome-shaped muscle located between your chest and your abdomen. It is asymmetrical because of your liver on the lower right and your heart on the upper left. As you inhale, your diaphragm contracts and moves downward and your lungs expand. As you exhale, your diaphragm expands upward and your lungs deflate.
Considerations
While the diaphragm is essential to breathing, the question is whether or not you are using it efficiently.
Some problems that may restrict the diaphragm include physical or emotional stress.
Benefits
Diaphragmatic breathing can help relax your body and mind, detoxify your system, soothe organs, improve circulation, reduce high blood pressure and promote an overall sense of well-being.
The staff at MayoClinic.com suggests diaphragmatic breathing as a possible aid to lessen the symptoms of asthma and emphysema.
Clavicular Breathing
During clavicular breathing, your collarbones rise on inhalation and lower on your exhalation. Clavicular breath, however, only reaches the upper lungs and does not bring oxygen to the alveoli and into the blood.
Overuse of upper-body breathing can be a sign of anxiety, stress or a respiratory condition. A 2002 study led by Katherine R. Newsham and published in the "Journal of Athletic Training" reports that emphasis on clavicular breathing may increase tension in the neck, which can also contribute to tightness and spasm in the larynx.
Breathing Tip
To ensure you are efficiently using your diaphragm, pay attention to your breath. Dennis Lewis recommends the following exercise. Lie down on your back with your knees bent and feet flat. Rub your hands together and place them on either side of your navel. Notice how your belly expands and contracts as you inhale and exhale. If you feel any constriction of these movements, rub your hands together until they're warm and gently massage your belly. Practice this on a regular basis to ensure you're breathing optimally.
References
- "Yoga Anatomy"; Leslie Kaminoff; 2007
- "The Tao of Natural Breathing"; Dennis Lewis; 2006
- MayoClinic.com: Asthma
- "Journal of Athletic Training"; Paradoxical Vocal-Cord Dysfunction: Management in Athletes; July-September 2002
