Excerpts from 'Refining the Breath'
Diaphragmatic Breath
by Doug Keller
Practice of the Natural Breath invites
you into a deeper experience of the movements of the diaphragm. The
diaphragm is the 'Prime Mover' for your breath, and proper use of it is
the key to relaxed and full breathing.
Yet it's been found that most of us
overuse the muscles of the upper chest and shoulders, which are secondary
muscles for breathing, and underuse the diaphragm. This is a less
effective way of breathing which is often both stress-induced and
stress-inducing, given the way in which our breathing apparatus is
connected to our nervous system. The secondary muscles used for breathing
are just that -- secondary; they're used for drawing in extra oxygen in
times of stress and great physical effort. The connection is hard-wired
into our nervous system, so when they are used, the nervous system
automatically 'believes' that it is under such stress, and responds
accordingly by increasing the heart rate and calling upon the adrenal
glands for extra energy. When this becomes a habitual pattern, the effect
upon the body can be exhausting.
If the chest muscles are habitually
called upon to do the work of the diaphragm, the breath will feel
incomplete or unsatisfying because the greater, deeper part of your breath
is drawn in more effortlessly through the action of the diaphragm.
Experiment for a moment with breathing using your upper chest muscles to
lift and open your rib cage as you draw in the breath. Notice the
sensations and even feelings and emotions that accompany this kind of
breath. It's as if you're pulling at the breath and can't quite get
enough. At first the experience can be refreshing and energizing. But
particularly if you breathe just with the upper chest, it can feel
agitating if you continue for more than a few moments. Observe the effect
upon your heart.
A more grounded and nourishing experience
of the breath comes with the deeper breath drawn by the diaphragm. Proper
diaphragmatic breathing feels deep, relaxed and satisfying; it softens
your eyes and reduces tension in your head. The diaphragm is a huge dome
shaped muscle; the heart sits just above it, resting on the central tendon
of the diaphragm, and the digestive organs are just below it. Because of
the central position of the diaphragm, it actually performs two functions.
Diaphragmatic breathing brings the breath in deep while massaging the
heart and toning and nourishing your internal organs. Breathing stimulates
all the major organs of the body to work well, which is why it has such a
profound effect on our sense of well being; it's when we don't breathe
well and fully that we soon begin to feel dull and stagnant.
The diaphragm radiates from the central
tendon just below the heart, and attaches to the bottom tip of your
breastbone, to your lower ribs, and all the way down to the first through
the fourth lumbar vertebrae by way of the tendinous crura, which serves to
anchor the diaphragm. This is why diaphragmatic breathing influences the
movement of the bones in your spine all the way down to your tailbone; it
reaches nearly that far.
Diaphragmatic breathing is done with the
middle of the torso, which includes the gentle expansion of the lower ribs
as the diaphragm draws downward. Though the belly first moves out with the
inhalation, you'll notice that as the ribs continue to expand into the
middle chest, the lower belly draws back inward and slightly upward, as
the lower ribs expand with the action of the diaphragm.
The Practice of Diaphragmatic
Breathing:
You can experience the action of the
diaphragm more clearly by introducing some resistance against which it can
work.
1. If you're reclining, support your
head with a blanket or pillow, so that your head is slightly higher than
your chest, forehead level, and your neck is comfortable. Place a small
soft weight such as a bag of rice or beans on your belly just below your
breastbone and lower ribs.
- Inhale using your diaphragm, so
that your belly just below your ribs lifts, and your lower ribs expand
against the weight of the bag; as you breathe out, let your belly and
ribs gently fall under the weight of the bag.
- There is a limit to how much the
belly should lift with the action of the diaphragm. Your upper belly
should not distend above the ribs on the inhalation, since that will
actually limit your ability to breathe further. At first your belly
expands along with the action of your ribs; as your ribs continue to
expand, your upper belly will gently and only very slightly draw in
and up. As you breathe out and your ribs relax downward, your belly
returns to a neutral position.
2. If you're sitting upright, place
your hands at your side ribs, at the lowest ribs you can find. Position
your hands so that your thumbs come around your back, just below your
kidneys, and your fingers wrap around the front toward your breastbone.
- Gently press in with your hands to
create mild resistance, and inhale, expanding your lower ribs out
against your hands. For a full breath you can continue to fill your
middle and upper chest, but concentrate on the expansion of the lower
ribs from the action of the diaphragm drawing downward and opening.
- The point here especially is to
breathe three-dimensionally, expanding on all sides with the breath --
at the back as well as at the front. This will bring a great feeling
of being centered on the axis of your spine, and your attention will
be drawn inward with the breath.
The Experience of the Diaphragmatic
Breath
The heart rests at the epicenter of the
diaphragm. When you take a breath in, the diaphragm drops and expands; let
the inbreath draw your awareness into your heart, into the feeling of this
inner vastness. The diaphragm lifts as the breath moves out; let your
awareness expand outward with the movement of the breath. Experience how
your awareness pulsates with the movement of the diaphragm and breath,
turning inward and expanding outward in all directions. The mind becomes
calm and centered as it embraces both movements equally.
Notice where and how you experience the
breath in your head and throat. When you breathe with your chest, you may
feel your breath more strongly in your nostrils and even make a sniffing
sound, bringing a slight sensation of pulling inside your head. When
instead you breathe with the diaphragm, the breath moves more in the back
of your throat. Your nostrils become more open and quiet as the back of
your throat opens to invite more breath in; you may also feel a pressure
drop inside your head as the breath expands in the heart.
Doug is a celebrated
teacher and author whose works include: Anusara Yoga and Refining the
Breath: Pranayama in the Anusara Style of Yoga, The Heart of the
Yogi - all available to purchase on his website: www.doyoga.com.
Doug teaches in classes and workshops at his home base in Herndon,
Virginia and also travels both nationally and internationally offering
advanced workshops and teacher trainings.
Please visit his website at:
www.doyoga.com
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