Is there really one exercise that can do it all?

Yes, there is. And, it won’t even make you sweat!

This blog post is a follow up to a recent Facebook and Insta post.

Diaphragmatic breathing can have a huge impact on many aspects related to our health.  

For instance, did you know that diaphragmatic breathing exercises can actually improve your balance?!? Whaaaaat?

I know, it sounds crazy, but it’s true. Let’s take a closer look at how the diaphragm can improve your core health:


How the diaphragm can improve your core stability:

We typically use the concept of a cylinder to explain how the core works.

If we think of the core as a cylinder the diaphragm is on top, the pelvic floor on the bottom, and a number of muscles including the transversus abdominus make up the sides of the cylinder.

The diaphragm’s role is to regulate the amount of intra-abdominal pressure.

Try this: Contract your core and then try to take a slow breath in through your nose.  Your core gets tighter, doesn’t it?

That’s the diaphragm doing its job to increase the pressure within your core. This helps stiffen the spine and hold it in position.

This concept is backed by scientific evidence that demonstrates improvement in core strength with diaphragmatic breathing exercise. (5)

It is no surprise then that poor breathing patterns have been linked to neck pain, thoracic, pain, low back pain, and even balance dysfunctions. (4)

If your core isn’t functioning properly, how can one expect to stay pain free?

It should also be no surprise that there are studies that show that regular diaphragmatic breathing can improve pain and balance. (1,4)

Diaphragmatic breathing to reduce stress.

Diaphragmatic breathing has been basking in its stress reduction glory for years.  Buddhist monks, à la Tich Nhat Hanh, have been preaching about the effects of slow deep diaphragmatic breathing on stress reduction, mindfulness, and peace for decades.

But how does it work?

The answer lies with the Vagus nerve.

The Vagus nerve innervates the diaphragm, along with a number of other organs throughout the body.

The Vagus nerve is intimately linked with the parasympathetic nervous system.

The parasympathetic nervous system is responsible for rest and recovery. When the parasympathetic nervous system gets activated heart rate slows down, good endorphins are released, and capillaries dilate. This allows for our bodies to relax and recover. (3)

When we breathe with our diaphragm, we stimulate our Vagus nerve. Specifically diaphragmatic breathing massages our Vagus nerve as it passes near and through the diaphragm. This sort of massage to the Vagus nerve can only occur if our diaphragm is contracting and relaxing. When the Vagus nerve is stimulated in this way it sends signals throughout the body to do all the wonderful things that we relate to the parasympathetic nervous system. (2)

So now we know that diaphragmatic breathing can activate the parasympathetic nervous system and improve core stability.

What else can it do?

Diaphragmatic breathing to improve muscle recovery

Diaphragmatic breathing normalizes blood chemistry and improves blood flow and oxygen to your muscles. (7)

Muscles need good blood flow, oxygen, and balanced blood chemistry to heal properly.

Regular diaphragmatic breathing can be a simple daily exercise that you do to promote good muscle recovery.


Excited to try it? Here is how to get started:

The diaphragm is a muscle, a strong muscle, and you can consciously control how quickly, slowly, or forcefully it contracts.

First, envision you have a belt or rubber band that wraps around the lower part of your rib cage.

Next, take a slow deep breath in through your nose and try to expand out against your imaginary belt or rubber band in 360 degrees.

Then slowly exhale through your nose

If done correctly you will feel like you are pulling into your lungs through your rib cage rather than sniffing it in through your nose! A well controlled diaphragmatic breath should be relatively quiet.

Work over the next couple minutes to lengthen the breath in and out to around 3-5 seconds. Over time you can work to increase this length to upwards of 7 seconds.

As you do this over the next couple minutes feel your heart rate lower and your mind getting calm. Amazing right?

Start by adding a couple minutes worth of diaphragmatic breathing in throughout your periods of rest each day.

Then begin to be more conscious of your breath throughout longer portions of the day. Before you know it, you will be a true diaphragm breather (and probably a lot calmer!).

Other amazing benefits of diaphragmatic breathing:

Did you know that diaphragmatic breathing can reduce the effects of motion sickness(8).

Diaphragmatic breathing has been showing to reduce the symptoms of irritable bowel (IBS) and GERD(6).

Want more? check out this vid below:

 

References:

1.      Anderson BE, Bliven KCH. The Use of Breathing Exercises in the Treatment of Chronic, Nonspecific Low Back Pain. J Sport Rehabil. 2017;26(5):452-458. doi:10.1123/jsr.2015-0199

2.      Bordoni B, Morabito B. Symptomatology Correlations Between the Diaphragm and Irritable Bowel Syndrome. Cureus. 2018;10(7):e3036. Published 2018 Jul 23. doi:10.7759/cureus.3036

3.      Bordoni B, Purgol S, Bizzarri A, Modica M, Morabito B. The Influence of Breathing on the Central Nervous System. Cureus. 2018;10(6):e2724. Published 2018 Jun 1. doi:10.7759/cureus.2724

4.      Bradley H, Esformes J. Breathing pattern disorders and functional movement. Int J Sports Phys Ther. 2014;9(1):28-39.

5.      Cavaggioni L, Ongaro L, Zannin E, Iaia FM, Alberti G. Effects of different core exercises on respiratory parameters and abdominal strength. J Phys Ther Sci. 2015;27(10):3249-3253. doi:10.1589/jpts.27.3249

6.      Eherer AJ, Netolitzky F, Högenauer C, et al. Positive effect of abdominal breathing exercise on gastroesophageal reflux disease: a randomized, controlled study. Am J Gastroenterol. 2012;107(3):372-378. doi:10.1038/ajg.2011.420

7.      Schleifer LM, Ley R, Spalding TW. A hyperventilation theory of job stress and musculoskeletal disorders. Am J Ind Med. 2002;41(5):420-432. doi:10.1002/ajim.10061

8.      Stromberg SE, Russell ME, Carlson CR. Diaphragmatic breathing and its effectiveness for the management of motion sickness. Aerosp Med Hum Perform. 2015;86(5):452-457. doi:10.3357/AMHP.4152.2015