March 25, 2010
- Dennis Lewis on How to Breath (properly) -
The lungs sit on top of the diaphragm, a very powerful muscle which is fixed to the lower ribs, sternum, lumbar vertebrae (via the crura), and so on. When we inhale, and if our diaphragm is in good health, it normally contracts, and the dome of the diaphragm flattens downward (other movements by the diaphragm in other directions take place as well) against the viscera, which allows the lungs to expand to receive fresh air. When we exhale, the diaphragm relaxes upward (returns as a result of its elasticity) against the lungs, helping to expel used air from them. In other words, when we are breathing well the dome of the diaphragm first contracts downward during inhalation to allow the lungs to expand more fully, and then relaxes upward pushing on the bottom of the lungs and, along with the secondary breathing muscles, helps the lungs empty (except for the residual volume that is necessary to keep them from collapsing). The changing thoracic pressures, greatly influenced by the movements of the diaphragm, help regulate the movement of air in and out of our lungs and, of course, through our vocal cords.
If you have a tight belly, one that does not easily and freely expand outward as you inhale, the diaphragm has a more difficult time moving downward because it is being resisted by the contracted abdominal muscles and the viscera (everything touches something else and a movement or constriction in one pace influences everything around it). When you relax your belly and allow it to expand as you inhale, your viscera drop slightly down and out and the diaphragm can more easily contract downward. Then, when exhalation takes place, the diaphragm begins its upward movement of relaxation and elasticity aided by the natural movement of the belly as it returns toward the spine. All of this is called natural diaphragmatic or abdominal breathing.
One key thing I noticed here, theory-poetics-wise, is that the muscle becomes tense, and has to work, in order for us to take in breath. We expel by relaxing, but to gain more, we must become tense and use energy.
Making us work for our oxygen! :)
Comment by Ian — March 25, 2010 @ 2:24 pm
Another good article on how to breathe while doing aerobic activity.
When you become breathless, you are in the same situation, although only temporarily, as someone with emphysema.
Comment by Ian — March 25, 2010 @ 2:28 pm
I’ve always found the fact that our diaphragms contract during inhalation difficult to feel kinesthetically; it’s much easier for me to feel the intercostal muscles during exhalation. Thankfully there’s youtube and the folks at 3d-yoga.com to help my visualization
http://www.youtube.com/watch?v=hp-gCvW8PRY
Comment by Donn — March 26, 2010 @ 10:00 am
Oh man, Donn, that’s awesome, thanks!
Comment by Ian — March 26, 2010 @ 10:36 am
And this is equally awesome, but contains an amount of horrible similar to its awesomeness (if not moreso. be forewarned).
Damn youtube. Just damn…
Comment by Ian — March 26, 2010 @ 10:37 am