When the
diaphragm muscle contracts, it pulls the bottom of the lungs downward,
causing them to fill, while the ribs flare outward to the sides. The
chest and abdominal muscles are not used in diaphragmatic breathing.
Conscious diaphragmatic breathing is extremely relaxing to the autonomic
nervous system and is essential preparation for deep meditation.
 *
The diaphragm is a huge
muscle that rests horizontally across the base of the rib cage. Imagine
an oval shaped dinner plate, turned upside down, and inside your lower
rib cage. The diaphragm is connected in the front, along the sides of
your lower ribs, and also along the back.
Diaphragmatic
breathing
is one of the most important
foundation practices for meditation.
On inhalation, the
diaphragm muscle contracts, and pulls downward, such that the ribs flare
out slightly, and pulls the bottom of the lungs downward to bring in
air. On exhalation, this releases and the air goes out. With deep
diaphragmatic breathing, the space just below the breast bone, at the
upper abdomen pushes in slightly so as to exhale more completely.
When the diaphragm is used
for breathing, there is little motion in the lower abdomen, and the
chest remains still. However, we lead stress-filled lives, and learn bad
breathing habits, using the abdomen and the chest. This creates further
tension that leaves us in a vicious cycle of mental chatter driving bad
breathing and physical tightness, and the bad breathing, in turn,
causing trouble to the mind.
It is important to note
that modern medicine has finally acknowledged what the yogis have known
for thousands of years, that the breath is intimately connected to the
autonomic nervous system and the mind. Even some hospitals and medical
establishments are now willing to train people in breath regulation.
We need to consciously
practice diaphragmatic breathing. This involves a retraining program,
and while another person can teach us how to do it, it is actually a
self-training program. Nobody can do the actual awareness and training
for you.
The benefits of learning
and practicing diaphragmatic breathing are immense.
*Diagram is from
the
University of
Southern California School of Medicine.
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