Functional Breathing for Physical and Emotional Wellbeing: Breathing Muscles
Today’s functional breathing tip is all about your breathing muscles.
If you’re not familiar with the concept of functional breathing, it simply refers to the natural, efficient way of breathing that supports optimal oxygen delivery to the body, reduces stress, and balances the nervous system.
Breathing Muscles
Properly functioning breathing muscles are essential for full, deep, restorative breathing to take place.
Goal:
Become aware of your breathing muscles and take steps to ensure they are functioning properly as you breathe.
Diaphragm: Your main breathing muscles located under the lungs, tucked up under the lower ribs. When we breathe in, it moves down, pushing the belly out and allowing air to fully expand the lungs.
Intercostal Muscles: Your intercostals are located between the ribs and assist with the expansion and contraction of your rib cage during breathing.
Trapezius Muscles: These are upper back and shoulder muscles that tend to be overused during stressed, shallow breathing. Proper breathing minimizes engagement of these muscles.
Practice:
Diaphragm Activation #1: Place a hand on your upper belly and breathe deeply in and out of your nose. Notice if your belly moves out as you breathe in and contracts as you breathe out (without engaging your abdominal muscles). If so, this is a good sign that your diaphragm is engaging. Imagine filling up your lungs from the bottom to the top like a glass of water being filled up. Repeat inhaling and exhaling in the fashion for several breaths.
Diaphragm Activation #2: You can cup your hands and gently move your fingers into the space under your lower ribs, avoiding the soft spot in the middle as well as the floating ribs out to the sides.. Gently massage your diaphragm, noticing if it feels supple or tight. Doing this may also bring up emotions trapped in your diaphragm. For more intensity, bend forward a bit with your fingers still on your diaphragm and take a few deep breaths through your nose. Your fingers should get pushed out by your diaphragm.
Intercostal Engagement #1: Breathing fully in and out of your nose, feel the expansion of your ribcage as you inhale deeply. Notice the lateral (side) and posterior (back) rib movement as your intercostal muscles go to work. You can place a hand on the sides of your ribs, breathing fully in as your ribs pull apart. You may also want to do some gentle massage of the intercostals in between your ribs.
Intercostal Engagement #2. Lift one arm overhead and bend to the opposite side, opening up your side body. As you hold this position, breathe fully in through your nose and feel the expansion of the ribs on the side of your raised arm. Take a few breaths here and then switch sides.
Trapezius Massage: Many people engage their shoulders and upper back muscles when stressed. Working on one side at a time, bring some touch to your trapezius muscles, working to consciously soften them with your focus and touch. You may also want to bring your shoulders up to your ears and then drop them down, repeating several times. Throughout your day, check for shoulder tension and actively relax the trapezius muscles during breathing, keeping the shoulders relaxed and lowered.
Engage Your Breathing Muscles Video
Check back to my website for the next functional breathing challenge. You can also follow the series on Instagram and YouTube (Indigo Breath and Wellness).
