Breathing: Relax and Reset

Using your diaphragm with breathing can have lots of benefits. Taking a few minutes to practice diaphragmatic breathing can help to relax and reset.

Anatomy

The diaphragm is a muscle that lies just under the ribs and is the primary muscle for breathing. It has attachments on the ribs and spine. It works with the abdominal muscles and the muscles of the pelvic floor to provide pressure throughout the abdominal cavity. 

Benefits of Diaphragmatic Breathing

1. Increase focus and clarity of thoughts.

2. Decrease acute stress (stress that’s happening right now).

3. Solidifies connection to the other core muscles and pelvic floor muscles, providing support for the muscles of your trunk AND your arms and legs.

4. Enables good core muscle stability, which will help you do all kinds of other functional activities. And may help reduce back and hip pain.

5. Decreases stress hormones (cortisol)

6. Decrease blood pressure and heart rate

How to: 

Step 1: Inhale though your nose.

Breathe deeply, drawing your breath down into the lower ribs and abdomen. Put your hands on your abdomen so you can feel it move. 

Notice how your abdominal muscles also expand and your pelvic floor muscles drop down. 

Step 2: Exhale through your mouth.

Relax. Let the diaphragm return to its  starting position. 

Notice how the abdominal muscles and pelvic also return to their starting position.

BONUS POINTS! 

Be aware of the other muscles of your body. What happens to your shoulders and your neck when you exhale through your mouth vs. your nose? Can you feel the tension decreasing in your neck, shoulders, and jaw?

While practicing this exercise try not to allow too many thoughts to creep in. Recognize when they come through, and set them aside for when your breathing practice is complete. Focus on the breath work you are doing at that moment.

Square breathing aka 4 count breathing is one tool you can use with diaphragmatic breathing: Inhale to a count of 4, pause for a count of 4, exhale to a count of four, pause for a count of 4. In your mind you can trace a square while you breathe to help reduce other external thoughts.

Want more?

Learn more about your diaphragm and how it can work to help you with relaxation, your pelvic floor muscles, and supporting your spine with exercise by contacting Dr. Noelle Teemant, PT, DPT at SparkPhysio!