Dominic Stone
The diaphragm is a dome-shaped musculotendinous structure located below the lungs. It is a primary breathing muscle, designed to power your respiration. When the diaphragm contracts, it helps to increase intra-abdominal pressure, working with the pelvic and abdominal musculature to increase spinal stiffness and stabilization. Training your diaphragm can help you run longer and faster. One of the best ways to train your diaphragm is through diaphragmatic breathing, which means focusing on engaging your diaphragm during respiration.
| Characteristics | Values |
|---|---|
| Identify the diaphragm muscle | Exhale all air and attempt to breathe in and contract the diaphragm |
| Check for chest breathing | Take normal breaths and observe which hand moves first |
| Correct breathing technique | Breathe deep and full, expanding the ribs |
| Benefits of proper breathing | Improves movement efficiency and reduces injury |
| Crocodile breathing | Lie facedown with arms in a T shape, legs extended, and toes pointed away. Breathe in through the nose for 2 seconds and exhale through the mouth for 4 seconds |
| Sandbag breathing | Place a sandbag on the abdomen and begin weight training, focusing on inhaling and exhaling |
| Belly breathing | Place your hand on your stomach and take slow, deep breaths |
| Pursed-lip breathing | Slow down, pucker your lips, and exhale slowly with force |
| 2:2 breathing | Inhale for two counts and exhale for two counts |
| Powerbreathe | Use a device like Powerbreathe for resistance breathing |
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What You'll Learn
Identify the diaphragm muscle
The diaphragm is a crucial muscle for respiration, and it is located just under the lungs, separating the thoracic cavity from the abdominal cavity. It is dome-shaped, with the right dome slightly higher than the left due to the liver's presence beneath the right half. The diaphragm has two surfaces: the thoracic surface, which is in contact with the heart and lungs, and the abdominal surface, which is in contact with the liver, stomach, and spleen.
The diaphragm is composed of muscle and fibrous tissue, with three muscular parts: sternal, costal, and lumbar. Each of these parts has its own origin and inserts into the central tendon of the diaphragm. The diaphragm is innervated by the phrenic nerves and the intercostal nerves, with the motor innervation supplied by the cervical roots C3-C5.
The diaphragm plays a critical role in breathing and maintaining health. During inspiration, the diaphragm contracts and flattens, increasing the vertical diameter of the thoracic cavity, which produces lung expansion and draws air in. During expiration, the diaphragm relaxes and returns to its original dome shape, reducing the volume of the thoracic cavity.
The diaphragm also assists in increasing intra-abdominal pressure when working with the anterolateral abdominal muscles. This is necessary for actions such as vomiting, defecation, urination, and childbirth. Additionally, the diaphragm provides a passageway for structures from the thorax to the abdomen, such as the inferior vena cava, esophagus, and aorta.
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Crocodile breathing
To perform crocodile breathing, lie down on your stomach with your face on the floor. Place one hand on your upper chest and the other on your abdomen. Breathe in and out through your nose, ensuring that your lower hand moves first. This is nasal diaphragmatic breathing. Once you have achieved good crocodile breathing, flip over to the hooklying position. Lie on your back with your knees bent at a 90-degree angle and your feet on the floor. You can place a bolster under your head for neck support if needed. Move your hands to the sides of your abdomen and feel for equal lateral expansion.
Other exercises to strengthen your diaphragm include sandbag breathing, which involves placing a sand-filled bag on your abdomen and performing a period of weight training. As you inhale and exhale, the weight of the sandbag will provide resistance, strengthening your diaphragm and toning your abdominal muscles.
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Sandbag breathing
To begin sandbag breathing, lie on your back with a thin cushion supporting your head and neck. Place your legs slightly apart and rest your arms alongside your body, palms facing up. Keep your spine straight. Establish a flow of relaxed breathing, feeling the breath flow in and out. Soften your abdomen and feel it rise as you inhale and fall as you exhale. Let the breath flow without pausing between breaths.
Once you have established this flow, place a sandbag on your abdomen and begin weight training. Breathe out and in, raising the weight as you inhale and lowering it as you exhale. The weight on your abdomen will make it harder to inhale and expand your lungs. As you exhale, the sandbag will push down, causing the breath to flow out quickly. Regulate your exhalation so that it is relaxed and approximately the same length as your inhalation.
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Pursed-lip breathing
To perform pursed-lip breathing, breathe in through your nose and out through pursed lips. Breathe in slowly through your nose for two seconds with your mouth closed. You don’t need to take a deep breath; a normal breath is okay. Tighten your stomach muscles, so that your stomach moves in, causing your hand to lower as you exhale through pursed lips. The hand on your upper chest must remain as still as possible.
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Belly breathing
To practice belly breathing, find a peaceful and quiet place to sit or lie down comfortably. Place one hand on your upper chest and the other hand on your belly, just below your rib cage. Breathe in slowly through your nose, inhaling deeply and directing the air towards your lower belly. As you inhale, feel your belly expand and your ribs move outwards and upwards. The hand on your chest should remain still, while the one on your belly should rise. When you exhale, tighten your abdominal muscles and let them fall inward as you breathe out through pursed lips. The hand on your belly should move back down to its original position.
Additionally, belly breathing can help reduce stress and lower blood pressure. It is often used as a basis for meditation and relaxation techniques. By focusing on the sounds and rhythm of your breathing, you can clear your mind and regulate critical bodily processes.
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Frequently asked questions
The diaphragm is a dome-shaped combination of muscle and tendon that sits below the lungs and powers respiration.
Most people are chest breathers, meaning they predominantly inhale and exhale through their chest muscles. This method neglects the diaphragm, which is an essential component of a proper breath cycle. If you notice that your upper hand moves first when you inhale, you could be a chest breather and could benefit from some dedicated diaphragm training.
There are several exercises to train your diaphragm, including crocodile breathing, sandbag breathing, and belly breathing.
