Breathwork Basics 2: The Problem of a Neglected Diaphragm

Picture this: you're sprawled on your sofa, engrossed in the latest Netflix binge, or hunched over your laptop at your desk. While your mind is entertained, your body, particularly your diaphragm, is silently protesting. Yep, just like any other muscle in your body, the diaphragm needs regular use to stay healthy. And no, you don’t have to take it to the gym with a mini dumbbell – breathwork will do the trick.

What Makes the Diaphragm So Special?

The diaphragm is a dome-shaped muscle that sits right below your lungs, playing a starring role in your breathing. When it contracts, it moves downward, creating a vacuum that pulls air into your lungs. When it relaxes, it moves upward, pushing air out. But here’s the kicker: the diaphragm isn't just any old muscle. It’s unique because it works continuously and involuntarily, keeping you breathing even when you’re not thinking about it.

Beyond Breathing: The Diaphragm’s Double Life

Apart from its day job of keeping you alive by helping you breathe, the diaphragm moonlights with several other crucial functions. It helps stabilise your spine when you're lifting heavy objects (or your toddler), prevents acid reflux by acting as the lower oesophageal sphincter, and aids in expelling vomit, urine, and faeces by increasing abdominal pressure. It even helps circulate blood and lymph through your body, acting as a pump. 

Impressive, right?

The Perils of a Sedentary Lifestyle

Now, let's talk about what happens when we neglect this powerhouse muscle. When we spend hours slouched at our desks or couch-potatoing, we’re not just ignoring our leg muscles; we’re putting our diaphragm on a permanent coffee break. And just like those leg muscles, if the diaphragm doesn’t get its regular workout, it starts to weaken and atrophy. Imagine your diaphragm as a balloon that’s losing its air – it just doesn’t function as well.

Prolonged sitting can lead to shallow breathing. You know, those short, chest-level breaths that don't really do much except keep you barely functioning. This type of breathing doesn’t engage the diaphragm fully, causing it to weaken over time. Plus, poor posture squishes your chest cavity, making it even harder for your diaphragm to do its job.

The Anxiety Connection

But here’s where it gets really interesting: shallow breathing can make us feel more anxious. When we take shallow breaths, we’re not getting enough oxygen into our bodies, which can trigger a stress response. This can make us feel jittery, anxious, and even make us more like to snap. 

It’s like our body is constantly on edge, waiting for the next shoe to drop. And all because we’re not using our diaphragm properly!

The Domino Effect

When your diaphragm isn’t working efficiently, it sets off a chain reaction. Poor breathing can lead to reduced oxygen levels, affecting your circulation and overall energy. You might feel more tired, more anxious, and less able to focus. It can even impact your posture, leading to a cycle of poor health habits.

Breathwork: The Diaphragm’s Gym

The good news is, you don’t need to strap on a sweatband and hit the gym to give your diaphragm a good workout. Breathwork, specifically diaphragmatic breathing, is like a gym session for your diaphragm without the need for fancy equipment.

Diaphragmatic Breathing 101

Here’s how you can take your diaphragm to the gym:

1. Get Comfortable: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen.
2. Breathe In: Inhale deeply through your nose. Feel your abdomen rise as your diaphragm contracts. Your chest should remain relatively still.
3. Breathe Out: Exhale slowly through your mouth, feeling your abdomen fall as your diaphragm relaxes.

Making It a Habit

Incorporate diaphragmatic breathing into your daily routine. You can do it first thing in the morning to start your day off right, during a break at work to recharge, or before bed to help you wind down. Aim for a few minutes at a time, gradually increasing as you become more comfortable with the technique.

Walking: The Unsung Hero

If you’re not into sitting still for breathwork, walking is another fantastic way to engage your diaphragm. When you walk, especially at a brisk pace, your body demands more oxygen, which makes your diaphragm work harder. It’s like giving your diaphragm a workout without even thinking about it.

Walking also encourages better posture, which allows your diaphragm to move more freely. Plus, the rhythmic movement and increased oxygen intake can help reduce stress and tension, promoting deeper, more diaphragmatic breathing.

Sarah Jons, founder of The Breathwork Teachers, helps people transform their physical, mental, and emotional health through breathwork. With nearly 25 years of experience working and living in student residences at the London School of Economics, Sarah understands the pressures students face. After overcoming personal challenges and working as a Cognitive Hypnotherapist and Life Coach, she discovered the power of breathwork in 2012. In 2014, she co-founded The Big Breath Company, teaching breathwork up to facilitator level. In 2023, she launched The Breathwork Teachers, offering 1-to-1 sessions and on-demand workshops and for groups, teams, and student communities.