The Anatomy of Relaxed Breathing
Breathing is a function of the diaphragm muscle that separates the organs of the chest (heart and lungs) from the organs of the abdomen (digestive organs). The diaphragm is a dome shaped muscle that lines the inside margin of the bottom of the rib cage. When we breathe in, the diaphragm flattens and increases the volume inside the chest. This decreases air pressure in the chest and air rushes into our lungs. Breathing in also compresses the abdominal organs and stretches the abdominal wall.
When we exhale, or breathe out, the diaphragm relaxes and the elasticity of the abdominal wall and the pressure in the abdomen pushes the diaphragm up into its original position. Pressure rises in the chest and air rushes out of our lungs. This exhalation is a relaxed, almost energy free activity
Breathing with the diaphragm is very efficient; it takes very little energy. And there are other benefits. Because of the fluctuation in pressure in the abdomen, the abdominal organs get massaged with every breath taken. The blood and lymphatic vessels that return blood from the legs work more efficiently with assistance from diaphragmatic breathing. The abdominal organs also work more efficiently as the fluctuation of pressure in the abdomen massages the organs and helps to keep them healthy.
Science has shown that purposeful diaphragmatic breathing can be used to lower blood pressure, improve digestion and help us fall asleep more easily. And when we are feeling tense, we can decide to breathe in this way to release the tension and feel relaxed again.
Before learning to activate diaphragmatic breathing, let’s look at tense breathing so we know what we are challenging when we are breathing for health and relaxation.
