The diaphragm is a dome shaped muscle that separates the abdominal cavity from the chest cavity. The main responsibility of the muscle is to pull air into the lungs, also known as inhalation or inspiration. Unfortunately, many of us have either become inefficient at this or have altogether lost the ability to use this muscle well. However, with some training and about five minutes a day we can retrain this muscle so we can bring in more oxygen, lower our stress levels, and more.
Many things can cause us to become inefficient at using this muscle. Stress, poor diet, inflammation, lack of movement and exercise, bad posture, and chronic sitting are the most common causes. Many people have even forgotten altogether how to use their diaphragm. Luckily though, in a short time you can learn how to retrain and reutilize this muscle to help you bring in more oxygen, lower inflammation and acidity levels in your body, and decrease stress. You can even practice breathing while lying in bed.
To start, get into a comfortable position with a straight posture and the least distraction so you can focus on your breathing. Typically, lying flat on your back on a firm surface like your floor or bed (as long as it's not too soft) is best. I usually prefer lying on the floor. If you need to, you can bend your knees with your feet flat on the floor or place a pillow or bolster underneath your knees to take pressure off of your low back.
Next, place your hands on your abdomen just below your ribcage. With your hands resting on your stomach, begin engaging your diaphragm by using your belly to raise and lower your hands. Now, relax your belly and take a deep breath through your nose; focusing on raising your hands with your belly. If you're having trouble engaging your diaphragm (breathing with your belly), it can help to put a small weight on your abdomen such as a rock or canned food item. It doesn't have to be anything heavy, just something to give you noticeable feedback with the movement. As you breath in, really try focusing on raising the weighted object straight up with your belly.
After you've figured out how to engage your diaphragm, the next thing to focus on is the quality of your breathing. Really try to take slow, deep, and rhythmic breaths to help engage your parasympathetic nervous system (the part of our nervous system that slows us down and focuses on rest rather than stress). Continue to practice this exercise for AT LEAST five minutes a day and eventually you may even find yourself breathing this way throughout your day more intuitively.
When you relearn how to breath this way, you'll take in more oxygen which aids in brain and organ function, alertness, decreasing stress and anxiety, as well as many other health benefits.
Autry Family Chiropractic
Wellness and Massage
5546 Boynton Drive
Ringgold, GA 30736
706-952-2600
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