Over many years of teaching breathing and exercise techniques to runners, walkers and athletes of varying levels of expertise, one of the most common questions I get asked about breathing and the physical body is, "What is the diaphragm, and how by consciously using it, can it help me improve my aerobic fitness and ultimately give me greater results when I exercise?"
It's a good question, particularly because when walking and running, apart from the legs, the diaphragm is one of the greatest gift we are given. Yet most of us never get to open the wrapping, let alone see what's inside.
So to answer the question we must get a little bit anatomical.
What are the lungs?
Located within your chest cavity, the lungs are made of a spongy, elastic tissue that stretches and constricts as you breathe.
The airways that bring air into the lungs (the trachea and bronchi) are made of smooth muscle and cartilage, allowing the airways to constrict and expand.
The lungs and airways bring in fresh, oxygen-enriched air and expel waste called carbon dioxide that is made by your cells. The average sized lungs hold approximately 2000c.c's of air. During normal respiration, the lungs breathe-in and breathe-out about 500c.c's of air. Your lungs also help regulate the concentration of hydrogen ions (your pH levels) in your blood.
What is the diaphragm?
Located at the base of your lungs, the diaphragm is the most efficient and powerful muscle for breathing. It is a large, dome-shaped muscle that separates the abdomen from the thoracic cavity. Your abdominal muscles help move the diaphragm and give you more power to empty your lungs. What most people don't know is there is about 1500c.c's of air that stays within the lungs.
This air is called Stationary air. I call it STALE AIR!
So how does the diaphragm work?
When we breathe-in, the intercostal muscles (the muscles in-betwee the ribs) raise the ribs and cause the diaphragm to lower. This is what causes the tummy region to expand and the whole thoracic cavity to enlarge from side to side, from back to front and from below upwards.
When we exhale, the reverse process occurs and the relaxation of the ribs returns the diaphragm to its original curved position.
It is by having this knowledge that you can improve your aerobic fitness and ultimately get greater results when you exercise. Consciously pulling the air down into the diaphragm and consciously pushing the air out (with the help of the abdominal muscles) on your exhalation, literally helps stir-up the stationary air (stale air) and replace it with fresh air. If one also consciously lifts the abdomen from the pubic bone, a greater muscular force can be created allowing a greater explosive energy to be harnessed on the exhalation.
Harnessing this implosive and explosive energy stirs the pot so to say, to replace stale air with oxygen-rich fresh air.
How do I start consciously using the diaphragm?
If you are unfamiliar with diaphragmatic breathing, it's easier in the first instance to do it lying down.
Lie on your back on a flat surface with your knees bent and your head supported. To maintain the curve in your lumbar region, use a pillow under your knees to support your legs. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
As you breathe out, tighten your stomach muscles, pulling them in or letting them fall inward as you exhale. The hand on your upper chest must remain as still as possible. Practice until it is second nature to you.
Once these techniques are mastered lying down, they are just as easy to do when standing up, walking or running. When you are familiar with specific breathing techniques, you can alternate your focus between the solar plexus, heart and throat centres and use your arms to pull in your implosive energy and push out your explosive energy. These techniques working together, tone and elongate the muscle while flattening the tummy so quick it'll make your head spin. Enjoy!
With your health and vitality in mind,
Article Source: http://EzineArticles.com/1068729
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