The phrase “breathe from the diaphragm” is widely used in practices like yoga, singing, and relaxation to encourage a deeper, more controlled breath. While this advice promotes a beneficial breathing style, the wording is misleading. Understanding the actual mechanics of respiration clarifies why this common expression is imprecise and offers more accurate ways to describe efficient breathing.
The Diaphragm’s True Role
The diaphragm is a large, dome-shaped muscle at the base of the lungs, separating the chest cavity from the abdomen. It is the primary muscle for quiet inhalation. When it contracts, the diaphragm flattens and moves downward, increasing the chest cavity’s vertical volume. This expansion creates negative pressure, drawing air into the lungs.
The Broader Breathing Orchestra
Breathing involves a coordinated effort from several muscles, not just the diaphragm. During quiet inspiration, external intercostal muscles between the ribs contract, pulling the rib cage upward and outward, which, combined with the diaphragm’s action, increases lung space. For more strenuous breathing, accessory muscles in the neck (e.g., sternocleidomastoid, scalenes) elevate the sternum and upper ribs. Quiet exhalation is largely passive, as muscles relax and elastic recoil pushes air out. Forced exhalation actively engages abdominal muscles (e.g., rectus abdominis, obliques) to push the diaphragm upward, decreasing lung volume.
Understanding “Breathe From The Diaphragm”
When the diaphragm contracts and moves downward during inhalation, it displaces abdominal organs, causing the abdomen to visibly expand. This outward belly movement is the physical sensation often associated with “breathing from the diaphragm.” Air does not enter the stomach; it flows into the lungs. The abdominal expansion is a consequence of the diaphragm’s downward motion pushing on abdominal contents. Thus, the belly movement is an indirect result of the diaphragm’s action, not air filling the abdominal space.
Describing Efficient Breathing
More accurate terms for what “breathe from the diaphragm” conveys include “abdominal breathing” or “belly breathing.” These describe the visible outcome of deep, relaxed inhalation where the diaphragm is fully engaged, allowing the lower lungs to fill more completely and maximizing oxygen intake. Efficient breathing promotes a full, unlabored respiratory cycle, also contributing to relaxation. To practice, place a hand on the abdomen and focus on making it rise with each inhalation, keeping the chest relatively still. This ensures the diaphragm draws air deeply into the lungs.