Take a deep breath. Slowly exhale. Feels good, right? Very few of us stop to think about how we perform the incredible act of breathing let alone consider the muscles that make it possible. Understanding and improving the functionality of these muscles, however, will deepen our breathing, support ideal alignment, reduce stress, and improve overall health and vitality! So take a moment to breathe deeply while we get in touch with the diaphragm, your primary muscle for breathing AND an integral part of your core.
Anatomy
The diaphragm is a large, thin muscle that creates a dome shape within the ribcage.
The diaphragm originates from three different places, the sternum, the bottom 5 ribs, and the top 3 vertebrae of the lumbar spine. The muscle fibers run up and in to the midline of the body (superomedially) where they insert into the central tendon of the diaphragm.
The fibers of the diaphragm that connect to the lower ribs interdigitate with fibers of the transversus abdominis (your deepest abdominal muscle).
One of the 5 ligaments that connect the diaphragm to the lumbar spine, the medial arcuate ligament, creates an arch that wraps around the psoas. The connective tissue (fascia) in this region actually connects the diaphragm and psoas! Proper function and coordination of the diaphragm and the psoas are therefore integral in not only breathing, but also organ function and maintaining ideal posture and walking.
Actions
The primary action of the diaphragm is inspiration (inhaling).
Contraction of the muscle fibers in the diaphragm causes the muscle’s dome to extend down and spread out between the ribcage and the abdominal cavity.
When the diaphragm contracts and lowers its dome out of the thoracic cavity, the volume of the ribcage and lungs increase causing a drop in pressure in the lungs that allows air to enter. Voila! You’ve inhaled.
When the abdominal muscles are engaged, especially the TVA, the central tendon of the diaphragm becomes fixed. With the central tendon stationary, contraction of the diaphragm elevates the ribs in all directions. Inhaling with the abdominals engaged should therefore expand your ribs in the front, sides, and back without elevating the shoulders.
The nature of the diaphragm is dynamic, so it is important to be able to engage AND release the muscle fully. Normal expiration occurs simply when the diaphragm relaxes its contraction. Forced expiration happens when the abdominal and other expiratory muscles contract to increase pressure and drive the air out. If the diaphragm is unable to fully release and mobilize, we will overwork the abdominals and other accessory breathing muscles (such as the internal intercostals) and impede efficient movement.
The Diaphragm and Core Stabilization
The diaphragm’s connections to the front, back, and sides of the ribcage as well as to the lumbar spine make it a key core muscle integral to stabilization of the torso.
Inhaling increases the pressure on the abdomen, which signals a contraction of the pelvic floor (eccentrically) and multifidi stabilizing the lower and middle spine! It also creates passive tension in the transversus abdominis and thoracolumbar fascia, further contributing to core stabilization.
Studies show that when we move our limbs, the diaphragm, as a deep core muscle, activates before the more superficial “mover” muscles, therefore stabilizing the core for action and prevention of injury. This is why the deep muscles of the core are so important!!
A properly functioning diaphragm allows elevation of the ribcage not only in the front, but also the sides and back, creating extension in the thoracic spine. This mobilizes the spine, keeping it healthy and promoting improved posture.
Coordination of the diaphragm, TVA, and pelvic floor gives stability to the pelvis and spine. Try it! Feel your diaphragm fully lower and expand as you inhale and allow your pelvic floor to widen. As you exhale, feel your diaphragm relax back up into the thoracic cavity while your pelvic floor pulls in and up and your transversus abdominis gently wraps around your waist.
The Diaphragm and Your Pilates Practice
Imagery
Imagine your diaphragm is an upside down umbrella inside your ribcage. As your diaphragm contracts on your inhale, the umbrella opens evenly in all directions.
Think of your diaphragm as a jellyfish swimming; seamlessly doming down as you inhale and up on your exhale.
Exercises
Diaphragmatic Breathing: A Pilates fundamental, diaphragmatic breathing is done by focusing on a full inhalation, allowing your ribs to expand in all directions as well as your abdomen, then wrapping your transversus abdominis and pulling your pelvic floor in and up to exhale. Remember this coordination of your core muscles gives your pelvis and spine stability!
*Try Diaphragmatic breathing with your pelvis elevated on a yoga block, focusing on breathing into the back of the ribcage to help mobilize your diaphragm.
The Hundred: Your abdominals stay engaged in this classical Pilates exercise, fixing the central tendon of the diaphragm. Focus on how your diaphragm now causes the front, sides, and back of the ribcage to expand for full, deep breaths without losing your abdominal support.
Spine Twist: This classical Pilates exercises increases the range of motion in the upper body and helps correct errant rotations of the spine, which can cause the diaphragm to lock. The rotation of the vertebrae in this exercise will help correct any spinal deviations and therefore help to free up and mobilize the diaphragm.
Tip: Challenge your diaphragm by doing the “effort” on an inhale instead of an exhale. For example, in Double Straight Leg Stretch, try lowering your legs and holding them there as you inhale and then relax the diaphragm and deepen your belly button to spine TVA engagement as the legs return up to the ceiling.
Go ahead, breathe it in: you are now fully equipped to not only think about breathing but really enhance and deepen every breath you take. Every functional breath you take will massage, tone, and stimulate the contents of your abdomen while providing you with a stable core and more efficient movement not to mention stress relief and increased vitality! Happy breathing.
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