360 DIAPHRAGMATIC BREATHING, AND WHY IT MATTERS.

Do you know the difference between belly breathing and diaphragmatic breathing?

Obviously different breathing techniques have their place, but I spent most of my life thinking I was breathing correctly by breathing down into my belly, letting it expand like a balloon and then exhaling by gripping my abs in.

I never realised I had it wrong. I thought I was pretty great actually because I was able to expand my belly so effectively when I inhaled.

But I also often felt like I couldn't get an effective inhale, like I couldn't quite fill my lungs properly. I had a low belly pooch despite not having kids and not having a lot of body fat, and a slouched forward posture. When I was in my teens I would get a stabbing pain across the top of my chest, like my ribs were locked and my diaphragm was cramping, preventing me from fully inhaling

It's only in the last 4ish years that I've learned how to breathe properly. It still amazes me to think about this. For something we do 20+ thousand times a day, you'd think we'd all have it down.

Belly Breathing

When we breathe into the belly, we are pushing all the pressure out the front and missing the expansion of the ribcage which pulls the diaphragm down, stretching the thorax from the inside and in turn pushing the guts down to lengthen the pelvic floor muscles. When we stop facilitating the expansion of the ribcage you will most likely also notice a weakened or over lengthened ab wall and a weak/tight pelvic. That low belly pooch I mentioned earlier.

360 Diaphragmatic Breathing

When the ribcage can move, diaphragmatic breathing is the 360° expansion of the ribs which pulls the diaphragm down into a more flattened position, and as it descends the pressure pushes the guts down into the pelvic floor.
Imagine the thorax as a canister and as the pressure expands and pushes down, the pelvic floor lengthens to accommodate the guts. As we exhale the diaphragm domes back up and pulls the guts with it, allowing the pelvic floor to naturally rebound and settle into it’s own more flattened position.

When we’re breathing well and our body is in a good position this reciprocal action happens without us having to think about it all. But if you’re like me and have been belly breathing for years, you might need to practice some intentional 360 breathing.

I want you to have a go doing some intentional 360 breathing, but before you jump into the exercise watch this video to explain pressure management, tummy sucking and belly breathing.

Feel like things are clicking a bit better now?

Watch the next video to put it into action.

Give it a go and feel the difference.

Get yourself in a comfortable position either sitting or lying down. Place one hand on your lower ribs, and one hand on your belly.
First breathe into the belly and allow the pressure to push forward and out like you’re filling a balloon. Notice how the ribs don't really move? Can you feel any pressure pushing down into your pelvic floor?

Take a few breaths here.

Now fully exhale, keep exhaling until you can't get any more air out. Feel how the deep abs naturally switch on? You can test this by placing your fingertips just in from where your hip bones stick out. You should feel some tension.

Lightly hold that tension and slowly inhale, allowing the ribs to expand fully (front, back, side to side), feel how the diaphragm is pulled down and feel the pressure of your guts pushing into your pelvic floor. Allow the posterior pelvic floor to relax, imagining breathing right down to your perineum. Another helpful cue is to imagine breathing into the sides of your hips.

As you exhale, gently contract the pelvic floor, imagine the hip bones drawing together and up towards the ribs. Draw the ribs down and back to the spine. I like to think of pulling up a zip from my pubic bone to sternum.

Exhale fully, and then pause for a moment before SLOWLY inhaling again.
Take a few breaths here.

Feel the difference?