E147: Train Diaphragmatic Breathing with a Band

E147: Train Diaphragmatic Breathing with a Band
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If you’re interested in reading more on diaphragmatic breathing? https://www.p2sportscare.com/back-pain-causes/#Chapter12

Here's the link to the Breathing Tips Playlist: https://www.youtube.com/watch?v=wcMki2J7-u0&list=PL4ia_VsGiqb9L6dVSAiZB_7oNmBrG0L3J

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That’s right, breathing the correct way does affect your back. Improper breathing patterns can increase the amount of pressure on different aspects of the spine, from the discs to the small joints.

You may be wondering what the correct way to breath is.

You have heard of chest and belly breathing before.

Chest breathing is when you see lots of ribcage and chest motion.

Belly breathing is when you see the belly move in and out, more so than the ribcage.

The current thought is we want to be belly breathing. We want the diaphragm to remain “low” in the abdominal cavity to keep pressure, and when contracting, we want it to move outward to the sides (Clare 2013).
Not up and down and not forward and backwards.
We can assess this by placing your hands on the bottom/sides of your ribcage. Close your eyes. You should feel the rib cage move towards your hands and you inhale deeply.

I would learn this lying down first, then seated and then standing.
Learning to breath in this manner will allow your intra-abdominal pressure to shoot through the roof, protecting your back.

DNS (Dynamic Neuromuscular Stabilization) practicing doctors suggest there is an easy, visual way to see if the core is properly engaged. In someone thin or in-shape, if you see a dominant six-pack then it is probably incorrect.
The abdominal area should be fairly convex, absent of the six-pack. If the six-pack appears contracted, then we have the possibility of an overactive rectus abdominis (Reinolds 2012).

The diaphragm is the muscle used while breathing. Breathing occurs when the diaphragm contracts and depresses downward into the belly cavity. This downward motion creates negative pressure in the chest cavity and air gets “sucked in”.

This is similar to a how a vacuum works.

Vacuums create less pressure inside than at the end of the hose leading to “sucking”. If we reversed it and increased the pressure inside the vacuum, then it would turn into a leaf blower because the pressure on the outside is now less than inside.
Get it?!
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Added on January 1st, 2019
Last updated: December 2nd, 2019