[Muscle Monday] Are you breathing correctly? - Introducing the Diaphragm

In recent events, it seems like the world has been turned upside down.  For most people, it has been a huge disruption to our everyday lives.  We're all anxiously holding our breaths - just waiting for that glorious day that we can all be with our friends again. 

Don't do that. 

​Instead, just breathe.  We will all get through this together.  But just for a moment, I'd like to talk to a very important, misunderstood and neglected muscle, THE DIAPHRAGM.   

You're probably familiar with "the core" and immediately think of the abdominal muscles.  Maybe even the back muscles too.  The diaphragm is a lesser-known muscle, but is essential to breathing as well as core stability.  It is a large, broad, umbrella/dome-shaped muscle that separates your thoracic cavity (lungs, heart), from your abdominal cavity (liver, spleen, intestines, stomach, etc.) 

How does it work?
When the diaphragm contracts, it flattens out and lowers down towards the abdominal cavity, allowing the lungs to fill in the empty space as more air is drawn in - like a vacuum.  Then other muscles, such as the intercostals and obliques, push the air back out when you exhale.

Of course, muscles seldom work in isolation.  So realize that while we are talking about one muscle today, many many others are working in tandem every breath you take  (cue the Police music)

Photo Credit: dynamicbalance.com

For you musicians, here it is in practice.​

Start viewing at 7:51

I would recommend starting to view the video at 7:51 to see the diaphragm working in real time.  If you have a moment, it's fascinating to watch how the body and muscles interact while playing.  It's worth your time.  fMRI's are my fav.  (I know, I know.... so nerdy)

Ok, just humor me..... one more.

Breathing correctly is important because:

1. You need to.

But really,
     2. if you utilize other muscles that are built to assist with breathing in - such as your scalenes, pec minor, those muscles can get overworked and lead to other issues (sound familiar?), including neck pain, nerve-related symptoms and poor posture.
      4.  You will have to work much harder to get oxygen in your body

We like oxygen, don't we?  (the answer is yes.....)

Try this simple exercise to help get your breathing in sync.

Whether you're a wind instrumentalist, practice yoga, pilates, or just want to take a moment and relax.  Take a few deep breaths.  Your body and mind will thank you.

Until next time,

​Stay happy and healthy.