How can normal breathing take place if the diaphragm is prevented from working in its normal way by clenching the stomach wall ?

We've noticed an interesting trend over recent times at B R E A T H I N G WORKS; people are showing up with disordered breathing patterns as a result of following strict gym or Pilates programmes which focus strongly on 'core stability'. We agree core stability is a major factor in maintaining lower back and pelvic floor strength. But what we have found is people are holding in their stomachs all the time.

How can normal breathing take place if the diaphragm is prevented from working in its normal way by clenching the stomach wall ? Doing this prevents the natural elasticity of our trunk muscles from working as a unit - which they are designed to do. The gentle and efficient rise and fall of the diaphragm is blocked. Trunk muscles are prevented from working properly. Breathing is driven up to the greedy-for-oxygen upper chest muscles. And this is exhauting, literally.

The diaphragm is also called the Vital Pump - for good reasons.

And there are many.

• It draws the right amount of air deep in and out of the lungs.
• It helps your gut and digestion by gently massaging your stomach.
• It assists lymph pumping through the chest and abdomen, which helps our auto-immune systems.
• It assists the heart pump blood back from the lower body, helping with circulation.
• It calms you by helping switch off the 'flight do battle' response when you're under pressure, with its gentle massaging of the adrenal glands, just above each kidney.
• It relieves the upper chest and neck muscles by allowing them to relax. This helps prevent neck and shoulder aches and pains.

So what we've been seeing more and more is people who are literally using their stomach muscles as corsets. The low slung waistline look with midriffs on display has a lot to answer for !

We agree its great to tone these muscles and strengthen them while you're at the gym or Pilates class -- but let these muscles work in the integrated way they are designed to when you're not working out.

Follow this de-briefing exercise at the end of your class or work-out sessions:

• Stretch out on the floor or bench for 2-3 minutes on your back.
• Bend your knees feet on the floor, to flatten and relax your back.
• Raise both arms above your head , or clasp your hands on top of your head if your shoulders are stiff or restricted
• Tune into your breathing and feel the natural movement of the diaphragm as it moves up and down.
• Check how the upper chest muscles are 'in neutral' and relaxed.
• Make sure your breathing stays low slow, and nose until your next work-out.
• When you stand up -- clasp your hands behind your back and feel the natural abdominal pattern. Let those toned up muscles do their work.

Please email us if you have any comments on this important topic.

Copyright Breathing Works 2005

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