Hello everyone! This is Linnea, the pelvic floor physical therapist here at CSCM. Today, I’d like to discuss the diaphragm’s importance and how proper breathing techniques can enhance overall health.
What is the Diaphragm?
The diaphragm is a thin, dome-shaped muscle located just beneath the lungs. Its primary function is to facilitate breathing, but it does much more than that. The diaphragm also plays a crucial role in enabling visceral movement, which supports the proper function of organs within the abdomen.
The Diaphragm’s Role in Core Stability
Along with the pelvic floor, abdominal wall, and multifidus muscles, the diaphragm is a key player in maintaining trunk stability. These muscles work together as part of the “core.” The diaphragm and the pelvic floor, in particular, function like a piston, managing intra-abdominal pressure. This pressure management is essential for stabilizing the lumbar spine, especially when applying extra force.
Common Breathing Patterns & Their Impact
Many of my patients don’t primarily use their diaphragm when breathing. Instead, they tend to rely on the secondary muscles in the upper traps and neck, resulting in high chest breathing. This improper breathing pattern makes it harder to manage intra-abdominal pressure effectively, increasing the risk of back pain and other issues.
How to Perform Diaphragmatic Breathing
So, how can you improve your breathing technique to better engage your diaphragm? Follow these steps for diaphragmatic breathing:
- Start Position: Lie down on your back with your knees bent.
- Hand Placement: Place your hands on your stomach and imagine your breath as a ball that drops low beneath your hands.
- Inhale: Breathe in through your nose, allowing your ribcage to expand in all directions (360 degrees).
- Exhale: Let your ribcage contract naturally as you exhale, but avoid tilting your pelvis.
You can practice this technique while performing other exercises to enhance trunk stability during physical activity.
Benefits of Diaphragmatic Breathing
By improving the quality of your breathing, you can significantly enhance your ability to manage intra-abdominal pressure, leading to better trunk stability and reduced risk of back pain.
If you have any questions about how your diaphragm might be contributing to your pain or want personalized guidance, book an appointment with a pelvic floor therapist in NYC today! We’re here to help you improve your health and well-being.
