Breathwork, a Foundational Pillar of Health

Lori Crowley, DPT

9/10/20232 min read

yellow and black road sign
yellow and black road sign

Breathing correctly is essential for core stability and posture. It is also essential for:

-digestion

-cardiovascular health

-healthy nervous and immune system

-decreased pain

-improved musculoskeletal system mobility

Let’s begin with our core.

The “core” what we generally think of includes the rectus abdominals, obliques and transverse abdominals.

For core stability we need to pay attention to other very important players in the system such as your diaphragm that forms your roof and your pelvic floor that is the floor.

Core stability is about how these muscles work together. The integration and coordination of the core muscles result in the regulation of the intra-abdominal pressure. Without the diaphragm and the pelvic floor, the tension of the abdominal wall (strong abs only) would fail to create the intra-abdominal pressure that gives us our core stability.

The primary breathing muscle is the diaphragm. The diaphragm sits in the lower rib cage. Above the diaphragm are our lungs. The lungs sit in the rib cage. So to expand the lungs we want to expand the rib cage in all directions (360 degrees) and this is done with the help of the diaphragm.

When we breathe in (INHALE), the diaphragm contracts, flattens and descends into the abdominal cavity forming the roof. At this point we relax the abdominals and pelvic floor.

When we breathe out (EXHALE), the diaphragm relaxes returns back into the elevated position and to maintain the intra-abdominal pressure we want to contract the abdominals and pelvic floor.

Some tips to work on restoring functional breathing are:

  1. Inhale through your nose and think of the breath going deep, expanding your lower rib cage. We also want to relax the pelvic floor.

  2. Exhale through your mouth with an audible slow controlled “ha” or “sss”. This will help to activate your obliques. Think of zipping up with your abdominals from the pelvic floor (this is a kegal).

  3. Practice performing the above at a 30% intensity level. Trying to inhale too hard and deep can trigger those accessory breathing muscles that create chest breathing.

  4. Try to really get your body to relax on the inhale and expand the lower rib cage 360 degrees.

  5. Goal is slow and controlled breathing, 3-5 seconds in, and 3-5 seconds out.

  6. Practicing lying on your side or on your back with your knees bent are great positions to practice where you can relax your body and focus on the key points above.

Disclaimer: The information provided on this blog is intended for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your individual health and fitness needs. We do not endorse or promote any specific products or services mentioned on this blog. Reliance on any information provided herein is solely at your own risk.