The average person takes 20,000 breaths/day. We rarely focus much attention on our breathing patterns, but how we breathe impacts how our minds and bodies feel.
Good breathing makes the difference between a pain-free and strong body versus one that is imbalanced and in distressed “fight or flight” mode. Taking a deep breath stimulates the vagus nerve which signals your brain to relax which improves sleep, digestion, and healing. The diaphragm and pelvic floor move together with our breath and are the foundation of our core system which also helps to strengthen the pelvic floor naturally.
Correct diaphragm expansion activates the core, relaxes hip flexors, decreases low back and SI pain, and naturally strengthens the pelvic floor.
How do you take a good diaphragmatic breath?
As you inhale: Rib cage expands in all directions. Think of expanding into all aspects of your bra band- the sides, front and back. Make sure your breath goes DOWN into lungs and not into your shoulders and neck.
As you exhale: Allow everything to passively reduce as breath leaves the body. You shouldn’t have to help your body to exhale.
- Tip: If you have a hard time knowing if your rib cage is expanding, place your hands at the bottom of your rib cage. You should feel your hands move out in front, back and sides. Your hands should move a lot!
- Keep practicing. This is a challenging exercise and can take a long time to get a hang of.