Download Learning about Breathing

Intercostal muscles and Diaphragmatic
breathing
Diaphragmatic breathing, abdominal breathing, belly breathing or deep
breathing is breathing that is done by contracting the diaphragm, a muscle located
horizontally between the chest cavity and stomach cavity. Air enters the lungs and
the belly expands during this type of breathing.
This deep breathing is marked by expansion of the abdomen rather than
the chest when breathing. It is considered by some to be a healthier way to breathe,
and is considered by some a useful form of complementary and
alternative treatment.
Diagram 1
Anatomy of the Diaphragm
The diaphragm is a primary
muscle in respiration and a key
player in establishing the
breathing pattern. Located
beneath the lowest two ribs
and spanning the width of the
torso, the diaphragm separates
the chest cavity from the
abdominal cavity. The rim of
the diaphragm is attached to
the inner surface of the *xiphoid process, all around the lower margin of the ribcage
and to the front of the lumbar spine. The muscle fibres extend inward toward the
middle of the body and gather into a central tendon to form the top, domed-shaped
surface of the diaphragm.
*xiphoid process is a small cartilaginous process (extension) of the lower part of
the sternum (see circled area in diagram 1).
Intercostal muscles are several groups of muscles that run between the ribs, and
help form and move the chest wall. The intercostal muscles are mainly involved in
the mechanical aspect of breathing. These muscles help expand and shrink the size
of the chest cavity when you breathe. Diagram 2.
Diagram 3
The diaphragm is a dome
shaped muscle located
beneath the lungs
connected on either side
to the lungs. Normally the
diaphragm is in a “raised”
position. When the
diaphragm is lowered,
(and you have to be
taught how to do this)
because it is connected
to the lungs, it pulls the
lungs downward, much
like opening up an accordion or bellows. When you open an accordion it fills with air.
The reason for this is obvious-you’ve created a “vacuum” and air outside the
accordion is sucked into the accordion by the low pressure area. The same applies
with the lungs and diaphragm. When the diaphragm is lowered, it pulls the lungs
into a downward position. Air at normal pressure outside the head is sucked to the
bottom of the lungs by the low pressure area.
Sensing the Diaphragm
Lie on your back with a pillow under your knees. Place one hand on your abdomen
just below your breastbone and the other hand an inch lower down. Let the
movement of your breath open up to the space under your second hand. As you
inhale the diaphragm engages, lowers down and expands out, causing the belly to
rise. As you exhale the diaphragm relaxes and returns to a domed shape, causing
the belly to move back towards your spine.