The importance of diaphragmatic breathing

A huge portion of being able to move well and functionally is being able to breathe well. As we transition from childhood into adulthood many of us lose the normal breathing pattern of breathing into our bellies and instead breathe up into our chests.

When your breath goes into your chest you don’t activate your diaphragm properly and start to use your “accessory” breathing muscles more, making them tighter and creating extra tension through your chest, neck, and upper back.

Function of the Diaphragm

The function of the diaphragm is to help pull air into the lungs when it contracts by flattening and expanding the chest cavity. When you INhale the diaphragm contracts and moves DOWN towards your belly, and when you EXhale your diaphragm relaxes and moves UP. For many this is counter-intuitive but is very important in order to move functionally.

By breathing into our bellies we can engage our diaphragm and create what is called intra-abdominal pressure or IAP, which is important in providing support and stability for our lumbar spine and to maintain core stability.

How to Activate Your Diaphragm

To activate your diaphragm while breathing you want to imagine your breath is moving down towards your pelvis and expanding outwards through the bottom of your ribs. An easy way to practice this is to lie on your back with your knees bent. Place your hands around your waist with your thumbs on your low back in the space between your ribs and the tops of your hips and the rest of your fingers resting on the lower part of your abdomen. When you inhale slowly, focus on moving your breath towards your thumbs and out into your fingers. Try to breathe nice and easy through your nose for 3-4 counts and let your breath out for 6-8 counts.

Give it a try and don’t worry if you can’t get it on the first try, it’s HARD and it takes lots of PRACTICE. See the video below for a demonstration.