One of the most important physical benefits of meditation is the development of full diaphragm breathing.
Breathing Correctly…
Breathing correctly requires the full functioning and use of the diaphragm. And before you get confused here thinking I am talking about breathing through a contraceptive device… I am not!
The diaphragm, in this context, is a sheet of muscle that separates the abdominal cavity from the respiratory system of the chest cavity. The phrase "diaphragm breathing" is a sort of misnomer, because you can’t actually breathe at all without a diaphragm.
However, the depth and fullness of your breath is directly proportionate to the tension of your diaphragm. Your diaphragm’s tension is also proportionate to your posture and the level of tension being held throughout your entire body and mind.
Diaphragmatic Breathing
So let us quickly cover what diaphragmatic breathing is. What does the diaphragm do? On the in-breath the diaphragm contracts and draws down towards the abdominal cavity. And as it does this it forms a vacuum in the chest cavity, which in turn forces the lungs to fill with air.
On the out-breath the diaphragm then springs back into place, a bit like a trampoline, and so forces the air out of the lungs, a bit like squeezing bagpipes.
This is a surface explanation, but it is enough to give you the basic idea.
Most People are on AUTOPILOT…
Most people don’t tap into the fullness of diaphragm breathing because
they are on autopilot.
Because most people never really take the time out to breathe consciously, their lungs are just pumping away because they are under automatic orders. These orders are under the instruction of the medulla oblongata or, more commonly known, the reptilian brain.
This would be fine, but there are a number of reasons why this is not fine in modern life.
Physical Effects of Stress
Most people in modern life are under immense self-made pressure and stress, they forget the importance of breathing deeply and easily.
If you find yourself in a
stress filled environment on a daily basis
(traffic, work, etc), chances are your breathing is short and shallow, a condition common throughout most of the worlds workforce.
The breathing that most people are familiar with is short gulps of air, and that is when they even breathe at all. Ever been in a meeting / interview and realised that you haven’t breathed for the last 3 minutes?? I used to do that all the time,
until I began practicing meditation.
The constriction of the diaphragm is one of the first obvious physical effects of stress.
Good Posture
A Physical Symptom of Anxiety
Posture is also a big factor. Most people have fairly good posture. However, because most people are always tense, except on a Friday night after consuming ten gallons of alcohol, that reasonable posture is not of much assistance.
Just take a moment, where are you most tense? Generally most people are tense in the shoulders. This affects the entire upper body. It constricts the ability for the chest cavity to expand, and thus almost totally blocks out full diaphragm breathing. This is the number one physical symptom of anxiety. The diaphragm basically stops working and just sits tense and unmoving. This means there is less air coming into the lungs which induces panic.
And all of these things lead back to your emotional and mental state. If you are in terror, fear, anxiety, rage, mild irritation, depression etc. the diaphragm, and the rest of your body, are as flexible as a piece of angry granite. Now that is fine if you are a mountain troll, but for a human being that just doesn’t cut it.
So how do you cultivate and benefit from healthy deep breathing and overcome all of this…
Only Love The Adventure Learning Diaphragm Breathers
