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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.