Diaphragmatic Breathing Breakdown
Diaphragmatic breathing is how we manage pressure in our abdominal cavity. This pressure management helps us:
- Stabilize the spine
- Supports and enhances functional movement
- Counters increases in pressure from exertion
- Supports a more effective pushing phase during birth
- And so much more!
When we exhale, we have two options:
1) Relax, and allow the core to recoil to its resting location
2) Contract and increase the muscular force to counter and increase in pressure from exertion. This would be most appropriate if I was lifting, sneezing, or doing any sort of exertion.
Inhalations are NOT relaxation
You may have heard: “we inhale to relax, exhale to contract.” This is not an accurate way to view diaphragmatic breathing or the function of the inhalation.
If I was stretching a rubber band, when I released the band, it would recoil back to its resting position. I would consider the stretching to NOT be relaxation, but rather a state of energy building or tension. This is what happens when we inhale.
When we inhale, we are lengthening and stretching the abdominal cavity (the core, back, and pelvic floor) and increasing the TENSION. This increase in tension and energy building will allow the core to RECOIL back towards its resting position with exhalation.
Inhalations are a state of tension & energy building
When we inhale, the diaphragm moves down. This downward movement increases pressures within the abdominal cavity. This increase in pressure creates a response in the rest of the core to lengthen and move outwards. So, the abs, the back, and the pelvic floor all lengthen and stretch.
This stretching generates tension that will allow the core to recoil when we exhale.
In addition, this stretching increases the displacement of the core which will allow it to generate more power when we exhale with exertion!
Exhalation: Two Options
When we exhale, we have two options: relax or contract.
If we are sitting or in a resting position (or prepping for labor), it could be helpful to exhale and just relax. There is no need to always contract and activate in the core when we exhale, especially if there is no demand to do so.
Our second option is to contract or activate with our exhalations. This is more appropriate with exertion, such as lifting weights or picking up our kid; and even activities such as sneezing or generating high amounts of pressure.
When we exhale and contract, we are increasing muscular force to counter an increase in pressure from exertion. So, when I am coming up out of a squat and moving against gravity, I want to exhale and contract to counter the increased pressure that is generated on the exertion portion of the squat.
Watch the video below on breath to movement coordination.
Inhalations are NOT a state of relaxation. Inhales are a state of tension and energy building, so that we can recoil to either relax or generate power on exertion with our exhalation.
We break down breathing mechanics in our fitness programs so that you know HOW to approach fitness during pregnancy and postpartum to support your core and pelvic floor heatlh, heal more optimally, and improve your overall function.