Diaphragmatic Breathing
Osteopaths are interested in the function of your diaphragm because of it's various attachments and influence on thoracic respiration and mobility. Treating the diaphragm with osteopathy has also been shown to have a positive effect on low back pain.
Anatomy
The diaphragm is a large, dome-shaped muscle located at the base of your lungs. It is the principle muscle of breathing and has attachments to the xiphoid process (the bottom of the sternum), the inner costal cartilages of ribs 6 to 10, the arcuate ligament and the lumbar spine.
Embryology (development)
The diaphragm and liver are located together during embryonic development.
Where the liver goes, so does the diaphragm. As the brain and spine extend and ascend during this process, the diaphragm is left behind in the thoracic cavity. The muscular tissue of the diaphragm will then grow towards the interior surface of the abdominal wall.
The muscular domes that rise on either side of the central tendon have the ability to push downward on the abdominal viscera - and accounts for the bulging of the upper abdomen known as the “belly breath”.
On inhalation, the diaphragm descends, allowing 3 dimensional expansion of the thoracic cage and lungs. On exhalation the diaphragm ascends.
Benefits
Learning how to diaphragmatic breathe may help;
relax and lower the harmful effects of the stress hormone cortisol on your body
Lower heart rate
Lower blood pressure
Cope with symptoms of PTSD (post-traumatic stress disorder)
Improve core muscle strength
Regulate the autonomic nervous system (ANS) and the many processes under it’s control, including digestion.
How to do it
Lie on your back on a flat surface with your knees slightly bent and head supported. Place a pillow under your knees.
Put one hand on your chest and and one hand on your abdomen
Breathe in slowly through your nose into your abdomen. The hand on your abdomen should rise while your chest remains relatively still.
Exhale slowly with a sigh and your abdomen should fall. Try to allow a longer exhale than inhale to stimulate the parasympathetic (calming) nervous system.
Practice for 5 - 10 minutes, 3-4 times a day
osteopaths near me
Dr. Michelle Sherriff consults at Portland Osteopathy and Wellness Group
127 Percy Street, Portland, Victoria
References: Bryan Freeman Embryology Lecture Series
Osteopathic Manipulative Treatment Including Specific Diaphragm Techniques Improves Pain and Disability in Chronic Nonspecific Low Back Pain: A Randomized Trial.
Martí-Salvador M1, Hidalgo-Moreno L1, Doménech-Fernández J2, Lisón JF3, Arguisuelas MD4.
Yoga Anatomy: Kaminoff, L., Mathews, A., 2nd Ed.
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