How To: Diaphragmatic Breathing
The diaphragm is a muscle that separates the chest cavity from the abdominal cavity. It plays an important role in breathing by contracting and relaxing. This creates changes in pressure that allow air to enter and leave the lungs.
The diaphragm is dome-shaped and located at the base of the ribcage, above the stomach. When you inhale, the diaphragm contracts and moves downwards, increasing the volume of the chest cavity. This draws air into the lungs. When you exhale, the diaphragm relaxes and moves back up, pushing air out of the lungs.
Besides its role in breathing, the diaphragm also regulates intra-abdominal pressure and supports the lower spine. The diaphragm is also key for core stability during movement and exercise.
The diaphragm is a critical (and oft forgotten about) muscle. It is important to keep the diaphragm healthy and functioning properly through activities like diaphragmatic breathing and regular exercise. Learn to fully engage your diaphragm with this guide or at the start of each MARGO'S class.
A 5-Minute Guide to Practice Diaphragmatic Breathing:
Sit in a comfortable position with your feet flat on the floor and your hands resting on your lap. Make sure your spine is straight and your shoulders relaxed.
Place one hand on your belly and the other on your chest: As you breathe in, focus on expanding your belly and feeling your hand on your belly rise. Your chest should stay relatively still.
Breathe out slowly: Exhale slowly and fully, allowing your belly to deflate as your hand moves back towards your spine.
Repeat for several breaths: Continue breathing in this way for several breaths, focusing on the sensation of your belly rising and falling with each breath.
Count your breaths: To help focus your mind, count each breath as you inhale and exhale. Start at one and count up to ten, then start over again at one.
Practice regularly: Try to practice diaphragmatic breathing for a few minutes every day. You can do this in the morning, before bed, or whenever you need to relax and reduce stress. MARGO’S makes it easy by doing this at the start of each class.
Visualize: If you find your mind wandering, try visualizing your breath as a wave rolling in and out, or imagine your breath filling your body with light and energy.
Expand your practice: Once you're comfortable with the basic technique, you can try additional breathing exercises to energize or relax the body.
Remember that diaphragmatic breathing can take practice, so don't worry if you don't get it right away. With regular practice, diaphragmatic breathing can help reduce stress, improve mental clarity, and promote relaxation.