Diaphragm muscle: Deep dive
What is the diaphragm?
The diaphragm is a dome shaped muscle that separates the chest and the abdomen. It is absolutely critical in functional breathing and should be our primary driver of restful breathing. But as we will learn - its functions go far beyond respiration.
At its core - the diaphragm acts as a pump. It temporarily increases the 3D dimensions of the chest - therefore reducing intrathoracic pressure. This pressure drop means that air and oxygen rush into the lungs to replenish the body.
What are the possible benefits?
- Vagal nerve stimulation
- Improve postural stability
- Increase HRV (heart rate variability)
- Improve CSF (spinal fluid) movement
- Stress reduction
How does it work?
One study proposed the following conclusions “breathing stimulated the vagal activation of gamma-aminobutyric acid pathways in the brain, and reduced stress and anxiety. Furthermore, DB appears to have a favorable effect on the cardiovascular system and brain through the improvement of the autonomic balance.” (Hamasaki, 2020).
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Perciavalle V, Blandini M, Fecarotta P, Buscemi A, Di Corrado D, Bertolo L, et al. The role of deep breathing on stress. Neurol Sci 2017;38(3):451–8.
Busch V, Magerl W, Kern U, Haas J, Hajak G, Eichhammer P. The effect of deep and slow breathing on pain perception, autonomic activity, and mood processing—an experimental study. Pain Med 2012;13(2):215–28.
Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review
Hamasaki H. (2020). Effects of Diaphragmatic Breathing on Health: A Narrative Review. Medicines (Basel, Switzerland), 7(10), 65.
These articles do not constitute medical or mental health advice.These practices are not for everyone and are not a substitute for ongoing healthcare from a medical or mental health professional.
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This articles does not constitute medical or mental health advice. These practices are not for everyone and are not a substitute for ongoing healthcare from a medical or mental health professional.