Do you struggle with 360° breathing?
In my latest YouTube video I’m breaking down what “stretching the diaphragm” means, the why and who could benefit, and I’ll coach you step by step so you can experience this in your own body. This will be a great test/retest to explore too!
What does “stretching the diaphragm” mean?
With this technique we are allowing the diaphragm to spend time in a really descended and inhaled position so it gets a bit of a stretch, allowing it to then recoil back up into an ascended exhaled state.
Who would benefit from a more inhaled focused approach?
When there is a significant rib flare and extension pattern, the diaphragm is descended and in a more inhaled state. Many people live an inhaled state regularly, slipping into a shallow breathing pattern. This impacts the nervous system, our tolerance for carbon dioxide, and the diaphragm's ability to move through its full range of motion (just like any other muscle in the body).
While the simple solution might be to teach a full exhalation to ascend the diaphragm into its domelike position, not so fast. For many there is often a narrow and compressed rib cage position making it hard to exhale and allow the diaphragm to come back up, pelvic floor to lift, and rib cage to open. If we only focus on the exhale, we are further compressing an already compressed rib cage. We need to create space and length first so the exhale drives the ascension from the bottom up we are looking for.
What often happens: Rather than getting that optimal 360° expansion, we may slip into a paradoxical breathing pattern, exhaling and pushing pressure down and forward because there is not enough space to allow the diaphragm to dome up and opposite the ribs.
Stretch the diaphragm
Even when the diaphragm is in an inhaled state, it can be very helpful to take an inhale focused approach to improve the rib cage space, and push down on the diaphragm to give it the reflexive stretch it needs, and then work on the bottom up exhalation. For many, this will also be key for addressing pelvic floor symptoms, AND feeling the deep core fire for the first time 💡
Let’s practice! I take you step by step in my latest YouTube video After you’re done, stand up, walk around, and see how you feel. This may just be your new favorite.
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