The abdominal diaphragm
Breathing as a pathway to health
This diaphragm sits between the lungs and heart and the organs located in the abdomen. It attaches to the lumbar spine, the 7th-12th ribs on each side and the lower tip of the sternum. It’s dome-shaped. The vagus nerves(right and left), the inferior vena cava, the esophagus, and aorta all pass through the diaphragm.
The diaphragm is the primary muscle for breathing. During an inhale, the diaphragm lowers and increases the space available in the lung cavity area. It also changes the pressure within the thoracic cavity allowing the lungs to expand. As you inhale, the diaphragm lowers. As you exhale, it returns to its dome-shaped position. The abdominal organs move downward and forward on the inhale. The pelvic floor muscles also lower on the inhale.
When you inhale, aim for lower rib expansion in all directions allowing for the full lowering of the diaphragm. Deep breathing is so beneficial on many levels. One, we increase oxygen within the body. Two, we can raise and lower our heart rate and blood pressure with breath patterns. Three, we can use the breath as a focal point to assist with anxiety and stress-reduction. Four, it can help reduce pain.
If you are gasping for air and breathing with your neck and upper chest, you can activate your sympathetic nervous system and increase your stress response. So, I think awareness of where your breath is coming from is important to understand if you want to use breathing practices as a stress reducer.
The abdominal diaphragm sits at the top of the core muscle group. It’s part of the core muscles that can work together to create stability for the spine and to transfer force and load between the upper body and lower body.
This week, I’ll invite you to practice breathing circumferential around all sides of the lower ribs. In any position that you find comfortable, place your hands around the lower ribs trying to cover the back ribs, side ribs, and front ribs. Inhale and notice where you feel the ribs expand into your hands. You may notice the front expanding, the sides, or the back. You may notice one area doesn’t move much while another area moves a lot. Practice this and notice if you can engage a 360 degree breath with expansion around all sides of the rib cage.
I hope you find this useful! And, I would love to hear how this resonates for you.
Take good care,
Sharon