If you’ve visited us at Core Restore Co, you probably already know that the core is much more than your tummy muscles. In fact, the core is made up of a barrel shape system of muscles that help you move, support and stabilise your spine and pelvis – as well as your bladder, bowel and uterus. To keep it simple, the barrel-shaped core is made up of the pelvic floor at the bottom, the transversus abdominals and obliques at the front, the spinal erectors at the back and the diaphragm at the top.
Imagine your core ‘barrel’ is filled with wine and if one part of the barrel isn’t strong, the wine will spill out. Keeping all sides of the barrel strong and equal pressure from above, below and all the sides will mean you’re less likely to experience conditions like prolapse.
That’s why ensuring your diaphragm is functioning is so important to keeping a healthy and functional core.
What’s a diaphragmatic breath?
Your diaphragm is activated when you take a breath in. As you breathe in, your diaphragm expands into the lower ribs, pushing internal abdominal pressure down. You can feel this expansion and pressure by placing your hands around your lower ribs and taking a deep inhale. You should feel your ribs pushing into your hands and when you exhale, your ribs should move back into their original position.
How do I complete a diaphragmatic breath?
The easiest way to complete a diaphragmatic breath is by doing the following steps:
Start by laying on your back with bent knees and your head under a pillow or soft bolster.
Place a hand on your chest and the other hand below the rib cage.
Inhale slowly through your nose and feel the oxygen enter your body through your chest and down into your stomach. This inhale should cause your stomach to move out and the hand on your chest should stay still, while the hand on your lower ribs should rise.
To exhale, tighten your stomach muscles causing your bottom hand to lower as you move the air from the stomach and out through pursed lips. Again, the hand on your chest shouldn’t move.
Watch our tutorial on core breathing
How often should I practice my diaphragmatic breathing?
Like anything, the more you practise, the easier a movement will come to you. It’s recommended you practise this breathing technique for five-10 minutes a few times a day. You can combine this breathing practise with a yoga or Pilates class (#TwoBirdsOneStone) or even during a meditation. The aim is to make diaphragmatic breathing become the subconscious way you breath – so you do it without thinking with each breath you take.
