Edited by Dr. Simone Losi
Try putting a hand on your stomach and taking a breath. If you don't feel your belly swell during inhalation, you probably have impaired breathing.
Do not worry, you are part of the large group of people who breathe mainly through the chest (non-physiological breathing).
Under normal conditions, the inhalation should be performed from the diaphragm (muscle-tendon lamina that separates the thoracic cavity from the abdominal cavity), while the exhalation should take place passively, unless the expiratory act is forced, in this case the muscle would intervene across the abdomen.
The cause of incorrect breathing is linked to the modern lifestyle that we all have, made up of stress, family and work problems, anxieties ... All this leads to breathe mainly with the upper portion of the coasts and to maintain throughout the day. an inspiratory block (in other words we hardly ever throw out the air).
In this way the diaphragm remains blocked at the bottom (inspiratory block) and the so-called accessory muscles have to undertake a job that should actually perform the diaphragm.
All this causes a retraction of both the diaphragm, due to poor use, and the accessory inspiratory muscles, but in this case due to exaggerated and inadequate use.
The latter are the sternocleidomastoid, the scalenes, the small and large pectoral, the great dentate, the great dorsal, the levator scapula and the trapezius; since most of these muscles are inserted on the neck, cervical pain and pain may be experienced. In fact, these muscles, which on the practical side should only intervene in case of physical effort, practically always come into play due to an incorrect lifestyle.
Before analyzing what dysfunctions a diaphragm that does not work well can cause, let's briefly review a bit of anatomy, to better understand the correlations that this important muscle has at a muscular and visceral level.
As we have said, it separates the thoracic cavity from the abdominal one, has 2 domes, one on the right and one on the left.
The right dome relates to the liver, while on the left it relates to the stomach and spleen.
The diaphragm is made up of a muscular part and a tendon part; we can divide it according to the points of insertion that are at the sternal level, at the costal level and at the lumbar level.
Precisely in the lumbar area, the right pillar is inserted at the L1- L2- L3- L4 level, while the left pillar is inserted at the L1- L2 level and in some cases reaches up to L3.
Remember that two important muscles are inserted at the lumbar level: the psoas muscle and the square of the loins, so the diaphragm also has a direct connection with these two muscles, which in the event of evident retraction create a lumbar hyperlordosis.
The diaphragm has several ligaments that also connect it with the heart and colon; it also has orifices through which the aorta, the esophagus and the inferior vena cava pass.
Below is a list of the main problems that a retracted diaphragm can lead to:
breathing problems (asthma, false emphysema)
problems with the digestive system (indigestion, hiatal hernia, constipation, gastritis)
dysfunctions related to phonation
gynecological problems (diaphragm / perineum connection)
circulatory difficulties (it has a fundamental function of pump for venous return)
lower back pain (insertion of the diaphragm on the lumbar vertebrae)
worsen the person's posture
As we see, unblocking the diaphragm can truly create a 360-degree well-being, both from a muscular, visceral and emotional point of view.
So let's take ten minutes out of our day to improve our well-being, starting with an exercise that will allow you to eliminate stress and anxiety, making you regain energy and desire to do.
Then put one hand on your stomach and one on your chest; try to inhale through the nose, inflating only the belly, leaving the chest still; then exhale with your mouth open, deflating your belly.
The use of the two hands serves to become aware of the movement and to understand if you are working with the belly or if you are letting the ribs intervene during breathing.
The air must come out of the mouth in a natural way, as if it were a sigh of relief.
Be careful not to force your breathing because you could hyperventilate and feel dizzy; in this case stop and start slowly again.
A few minutes a day are therefore enough to improve the well-being of your body.
However, it is advisable, especially for the first few times and for people who are particularly tense and withdrawn, to rely on a qualified personal trainer who will explain to you in a precise way the correct breathing. In some cases it will be necessary to have some unlocking sessions performed by the therapist using manual and stretching techniques.
Remember ... breathing is LIFE .....
Without that we would die ....
Good breathing everyone ....
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