The Power of Diaphragmatic Breathing

Diaphragmatic breathing is SO IMPORTANT! Our bodies are made to breathe using the diaphragm but, over time, many of us become shallow, chest breathers. 

The diaphragm is the primary muscle of respiration aka breathing and is located at the base of the lungs. When a person inhales, the diaphragm contracts and moves in a downward direction. This increases the volume of the thoracic (chest) cavity, decreases the intra-abdominal pressure, and allows the lungs to expand. When a person exhales, the diaphragm relaxes back up into the thoracic cavity and air is expelled by a mostly passive elastic recoil of the lungs. 

Another way to describe diaphragmatic breathing is when we inhale, the diaphragm should descend, the ribcage should expand out, and the pelvic floor should relax. When we exhale, the pelvic floor should contract, the diaphragm relaxes back up, and the ribcage returns to midline. 

We want to use a diaphragmatic breathing pattern because it is the most efficient way to breathe. It allows for optimal gas exchange between the oxygen that we need and the carbon dioxide that we want to get rid of. 

The benefits of diaphragmatic breathing:  

• Lower heart rate 
• Beneficial to the entire cardiovascular system 
• Can result in lower blood pressure 
• Promotes optimal muscle function during activities of daily living and exercise 

Chest breathing makes breathing feel harder. The results of chest breathing:  

• A faster breathing rate 
• Keeps the body in a more sympathetic nervous system state (our fight or flight response) 
• Feelings of stress and anxiety 
• Can contribute to upper back and neck pain 
• Negatively impacts the pelvic floor by reducing the ability of the pelvic floor to relax 

Chest breathing can happen to anyone over time due to:  

• Posture Dysfunction (think excessive sitting throughout the day driving or at a computer) 
• Daily stress 
• Decreased core strength 

With all that said, try and stand in front of a mirror and ask yourself these questions to determine if you are a chest breather...  

• Does your ribcage move up and down? 
• Do your shoulders rise and fall? 
• Do you see your neck muscles bulge? 
• Does your posture look rounded forward at the upper back and shoulders? 

These are all indications that you could use some breathing TLC! 

Teaching a patient how to breathe correctly equates to:  

• Better posture 
• Better ribcage and spinal mobility 
• Less spine and/or pelvic pain 
• Can help to prevent intra-abdominal pressure issues like hernias, pelvic organ prolapses, bowel and bladder incontinence, and more. 

At Tri Physical Therapy, our Physical Therapists use Pilates-based exercises in our personalized programs with clients because Pilates places such an emphasis on optimal breathing patterns. Every exercise is cued with breath! 

Pilates and pelvic floor physical therapy place a huge emphasis on using breath during the “work” portion of an exercise. This is so important in managing intra-abdominal pressure. We generate pressure inside of our bodies whenever we move. We want to make sure that we can handle this pressure effectively so that we protect, not hurt our bodies. The best way to manage pressure is through diaphragmatic breathing, optimal postural alignment, and appropriate strength, especially in the hips, core, and pelvic floor. 

Interested in correcting your breathing? Book your initial consultation with us today!