Diaphragmatic Breathing Practical Tips (Part 3)

For the past few weeks, I have been talking all about diaphragmatic breathing (DB).  Two weeks ago, I discussed some of the many health benefits and last week I reviewed how to actually engage and use your diaphragm for DB.

This week I’d like to give you a few pointers in case this is proving to be a bit more challenging than you had hoped.  If you find these tips are not helpful and you are not receiving some of the many benefits such as feeling calmer in your body, slowing of your heart rate, improvement with your digestive motility and relaxation of your pelvic floor muscles, you would likely benefit from a session or two of manual physical therapy to teach you how to engage and actively use your diaphragm and/or release any restrictions that could be affecting your diaphragmatic mobility (see Part 1 for more benefits of DB)
Here are few things to keep in mind or try :

1. Be sure to keep your belly relaxed. Despite the fact that many people refer to DB as “belly breathing,” the movement of your abdomen is supposed to be passive.  When using your diaphragm, it descends down into your abdomen, passively easing your abdominal organs outward, thereby causing your abdomen to push out. It is more helpful for your breathing to be gentler and have your chest move some then to forcefully push your belly outwards in an attempt to have your belly move more than your chest.
2. Some people do find that having one hand on their chest and one hand on their stomach can be helpful cues for your body to feel where to intend your breath to move as it comes into your body.
3. Many people use the analogy of a bucket handle when discussing DB. This is because your side ribs ideally move up and out to the sides, like a bucket handle, when you use your diaphragm to inhale and take air in your lungs. To check if this is occurring for you, wrap your arms around yourself (as if giving yourself a gentle hug around your ribs) so that you actually feel the sides of your ribs in your hands. Even though this can feel a bit awkward, this is a good way for you to begin to get a sense if your ribs are moving as they should. 
4. Another way to check if your ribs are moving out to the sides is to take a bed sheet and wrap/tie it around your ribs so that it surrounds your rib cage on all sides.  You can then practice breathing, imagining, and attempting to feel the sides of your ribs pressing into the sides of the sheet.
5. It can be helpful to imagine filling your lungs down into your mid back as you inhale. You may feel this movement into your back if you try this while lying on your stomach.
6. If you find it is difficult for you to feel the movement in your ribs and belly while laying on your back, try lying on either side.

It is my hope that this short blog series on your diaphragm helps you reap the many and varied benefits of diaphragmatic breathing.  If you any questions, feel free to email us at [email protected] or [email protected].

In Kindness,

Jennifer Chu, MS, PT, WCS, Mind-Body Health Coach
Owner, ITR Physical Therapy
Founder, Health Education Your Way

P.S. In case you missed part 1 and part 2 in this series, please take a few minutes to learn more about your diaphragm, its benefits and how to use it to help you calm your nervous system.