Diaphragmatic Breathing - IT'S NOT BELLY BREATHING

Summary

In this video, Zach Couples, a physical therapist, debunks common misconceptions around diaphragmatic breathing. He explains how traditional techniques often neglect the role of the ribcage in proper breath mechanics. By illustrating the biomechanics of breathing, Zach emphasizes that effective diaphragmatic breathing requires both abdominal and ribcage expansion to maximize lung capacity, improve movement dynamics, and reduce stress. He offers a step-by-step guide on how to properly coach breathing, advocating for a more holistic approach to optimize physiological and psychological benefits.

Takeaways

• 😀 Diaphragmatic breathing, when done correctly, can reduce stress and anxiety by impacting both psychological and physiological states.
• 😀 The diaphragm acts like a syringe, pulling air into the lungs by creating negative pressure, which helps fill the lungs and reduces stress.
• 😀 Conventional diaphragmatic breathing often focuses too much on the abdominal area, neglecting the ribcage's necessary expansion for full lung capacity.
• 😀 Proper diaphragmatic breathing involves expanding both the abdominal wall and ribcage, allowing air to fully fill the lungs for optimal breathing.
• 😀 Accessory breathing (neck and chest movement) can limit air intake and cause muscle tension, which is less efficient than diaphragmatic breathing.
• 😀 Effective diaphragmatic breathing should involve subtle expansion in the belly and ribcage with minimal neck or chest strain.
• 😀 Using breathing as a strategy for stress management should incorporate both diaphragmatic expansion and contraction to balance pressures between the thoracic and abdominal cavities.
• 😀 To improve movement, breathing should not only expand the abdominals but also ensure the ribs move in all directions, optimizing lung filling.
• 😀 Controlled pauses after exhaling can increase CO2 tolerance and help manage aerobic activities or lactic acid build-up, but should not lead to discomfort or oxygen hunger.
• 😀 Belly breathing, while often taught to reduce chest movement, can restrict airflow in the upper chest and compromise overall lung function, making it less effective for relaxation or movement improvement.

Q & A

What is diaphragmatic breathing and why is it important?

Diaphragmatic breathing, also known as belly breathing, involves engaging the diaphragm to fill the lungs with air. It is important because it helps reduce stress, anxiety, and can improve overall breathing efficiency, promoting better lung capacity and movement.

What is the common misconception about diaphragmatic breathing?

The common misconception is that diaphragmatic breathing only involves expanding the belly. Many people neglect the ribcage's role in the breathing process, which leads to inefficient airflow and limited lung capacity.

How does the diaphragm work during breathing?

The diaphragm acts like a syringe. When it descends during inhalation, it creates negative pressure, pulling air into the lungs. During exhalation, the diaphragm ascends, helping expel air by compressing the lungs.

Why is ribcage expansion important during diaphragmatic breathing?

Ribcage expansion is important because the lungs are housed in the ribcage. To fully fill the lungs with air, the ribcage needs to expand in all directions. Without this, air is trapped in the lower lungs, reducing breathing efficiency.

What is the role of the intercostal muscles in breathing?

The intercostal muscles, located between the ribs, help expand the ribcage during inhalation. They work in synergy with the diaphragm, ensuring the ribcage moves forward, upward, and outward, allowing the lungs to fill properly.

What happens if we only focus on belly breathing and ignore the ribcage?

Focusing only on belly breathing and neglecting the ribcage can cause air to be trapped in the lower lungs, limiting lung capacity. This leads to inefficient breathing and may result in muscle tension and restricted movement.

How should diaphragmatic breathing be taught effectively?

Diaphragmatic breathing should involve both the abdominal wall and the ribcage. The abdomen should expand during inhalation, while the ribcage should also move outward. The exhale should involve both the abdominal wall and ribcage contracting to expel air efficiently.

Why is it important for the chest to expand during diaphragmatic breathing?

It is important for the chest to expand because the lungs are situated within the ribcage. For maximum lung capacity and efficient air intake, the ribcage needs to expand in all directions, not just the abdomen.

What does 'accessory breathing' refer to, and how does it affect diaphragmatic breathing?

Accessory breathing refers to the use of additional muscles, like those in the neck and shoulders, to help lift the ribcage during breathing. This type of breathing is inefficient and can lead to tension. It should be avoided in favor of proper diaphragmatic breathing.

How can a controlled pause after exhalation benefit breathing?

A controlled pause after exhalation can increase CO2 tolerance, which is useful for endurance activities. It allows the body to adapt to higher levels of CO2, improving efficiency in aerobic exercises and reducing the feeling of air hunger.