Influences of the diaphragm on performance and health
Alongside the heart muscle, the diaphragm is probably the most important muscle in the human body. Without it, we would not be able to breathe approximately 20,000 times per day. ag to fill our lungs with valuable, oxygen-rich air to supply our organs and musculoskeletal system with energy. In addition to breathing, however, the diaphragm also performs a number of other basic functions. In the following article, I explain how our diaphragm can influence trunk stability and what all this has to do with our brain:
VALUABLE CONNECTIONS TO THE HEART AND BRAIN
The anatomical and physiological relationships of our diaphragm are extremely interesting and relevant not only for therapists but also for trainers, as this muscle, which appears to work completely independently, can be changed in its function and thus its effects through targeted training. This has a positive effect on mood, emotional state, trunk stability and organ functions, for example.
Let’s start with the basics of inhalation and exhalation: with good breathing patterns, i.e. breathing through the physiologically correct structures at the right time, the diaphragm, which looks like a parachute, should contract with every inhalation and thus move downwards. This mechanically stimulates the area under the diaphragm, i.e. our internal organs. This improves organ function, as the stimulation has a stimulating effect and is a natural way of moving the organs that our body needs. In the case of liver dysfunctions, breathing should therefore be improved more on the right side, in the case of gastrointestinal dysfunctions more on the left side (more information on one-sided breathing exercises follows in the next sections).
Image source: @Fotalia, SciePro
At the same time, two other important things happen on a mechanical level during correct inhalation:
- By lowering the diaphragm and expanding the abdominal cavity in all directions, the pelvic floor muscles are also moved downwards and thus loaded eccentrically in order to then contract reflexively during exhalation.
- The downward movement of the diaphragm creates negative pressure in the lungs, which allows the rib cage to expand. This is supported by the auxiliary respiratory muscles, such as the intercostal muscles. As a result, we achieve completely filled lower (through the work of the diaphragm) and upper (through three-dimensional expansion of the rib cage) lungs during maximum inspiration. This promotes performance in high-stress situations, as gas exchange is optimized.
If we now look further at the anatomical attachment points of the diaphragm, we come to an astonishing realization: the diaphragm shares the central tendon (centrum tendineum) with our heart. Isn’t that fascinating? The primary most important muscle is connected to the second most important muscle, if you like, via a common tendon!
This is not just nice to know, but actually has real effects: with every correct inhalation and exhalation through good diaphragmatic function, our heart is positively influenced physiologically. When we inhale, there is more mechanical pressure on the heart and the sympathetic part of the nervous system is activated by the diaphragm in conjunction with the brain, among other things. As a result, our heart rate increases. When we exhale, the heart rate should decrease due to increased parasympathetic activity. We can even measure this with a simple method.
SELF-CHECK DIAPHRAGMATIC DYSFUNCTION NO. 1:
→ Feel your heart rate by measuring your pulse under your wrist. Remember that you should use your index and middle finger, not your thumb, as this has a pulse of its own.
→ Feel the speed of the heart rate during an inhalation. You should notice an increase in the heart rate.
→ On exhalation, the heart rate should return to the original starting value.
If diaphragmatic function is impaired, this connection is also disturbed and the heart rate will not change significantly. This is the first indication to work on your breathing.
Another connection for anatomy nerds:
The hiatus of the esophagus is also an important anatomical connection, as part of the vagus nerve, which is considered the main parasympathetic nerve and supplies the mouth, pharynx and oesophagus with sensory and motor functions, also passes through there. Problems in these areas (e.g. difficulty swallowing, loss of energy, heartburn, tingling on the tongue) are often associated with incorrect breathing. Symptoms can be improved through targeted breathing training.
The effects of diaphragmatic function on our mood and our emotional system can be explained not only by the connection to the heart, but also by important connections with the brain. Breathing is primarily regulated autonomously, i.e. independently, primarily via the medulla and amygdala.
The amygdala, also known as the amygdala nuclei, belong to an arrangement of neurons called the limbic system. These structures are primarily involved in the regulation of needs and emotions as well as potential dangers; the amygdala also plays an important role in anxiety. Emotional, threatening or frightening situations (or even experiences or thoughts) therefore have a direct effect on our breathing. This usually affects the function of the diaphragm to the extent that it only works to a limited extent. Everyone knows a situation in which they are startled, frightened or strongly affected and therefore “hold their breath”. This can also happen in a lighter mode “in the background”, so to speak, but can have a negative impact on our body every day.
The good news is that we can even improve our emotional mood through targeted breathing exercises to improve diaphragm function.
What does this have to do with the brain?
Ultimately, our brain always wants safety and control over our body and our environment. Anything that is not safe could be potentially dangerous and therefore reduces our performance, because our nervous system then puts us into a kind of “protective mode”.
In terms of safety, good diaphragmatic function occupies a high position in the hierarchy of the nervous system, because breathing is essential for survival. When we improve our breathing through conscious training, we optimize the feedback we give our brain via many receptors in the fascial tissue, muscles and organs. In this way, we optimize our own body control, we show our brain, so to speak, that we are in control of the situation and that there is no danger. This triggers a series of central nervous effects that improve our alertness and physical performance.
THE DEEP STABILIZING MUSCLES – FRIENDS OF THE DIAPHRAGM
Another function of the diaphragm is to generate intra-abdominal pressure together with deep stabilizing muscles of the trunk in order to stabilize the organs and spine during movements. The so-called intrinsic stabilization system describes the most important muscles for this function, all of which also attach to the fascia thoracolumbalis and therefore have a decisive influence on the transmission of force between the lower and upper body. The muscles include: M. transversus abdominis, Mm. multifidii, the pelvic floor muscles and the diaphragm. If the neuromuscular control of one of the muscles is disturbed, the diaphragm is often neurally upregulated and develops a high tone. The same applies in reverse: insufficient use of the diaphragm during breathing or excessive holding of breath, even when lifting light weights, leads to overactivation of the diaphragm and underactivation of the deep stabilizing muscles. These errors in movement control become entrenched in the brain and must be specifically tested and corrected in order to change the tone patterns.
TRAINING TIPS TO IMPROVE THE FUNCTION OF THE DIAPHRAGM
360° Breathing
A basic exercise should be 360° breathing in a supine position, typically with bent legs (see picture). The most important points are summarized here:
- the diaphragm works first when inhaling, so the air flows first into the abdominal cavity, which expands in ALL directions, i.e. not only forwards, but also to the side and downwards
- Immediately during the almost complete filling of the abdominal cavity, further breathing begins via the intercostal muscles, the rib cage expands to the side and forwards or backwards for the most part.
- Make sure that the shoulders and collarbone do not pull upwards.
- as you exhale, the rib cage and abdomen lower together again.
- train 10-15 repetitions in a series
Diaphragm release as the basis for better stability in the torso
What if breathing is difficult in one area?
There is often a dysfunction of the diaphragm in precisely the area that is difficult to breathe into. This is where a diaphragm release, i.e. a relaxation of the diaphragm, comes into play. It is particularly often tense and tight at the point of attachment under the xiphoid process or under the front of the ribs because the inadequate breathing movement and the associated lack of mechanical stimulation has led to a tightening of the connective tissue. You can use the following self-check to find out where your diaphragm is tense:
SELF-CHECK DIAPHRAGMATIC DYSFUNCTION NO. 2:
→ With your hands on your back and your abdominal muscles relaxed, feel your way up to the lowest ribs and the lower end of the sternum (xiphoid process)
→ Press into the tissue under the xiphoid process or under the ribs with two or three fingers as if you wanted to push your fingers or hands inwards/upwards
→ judge where you feel the most firmness, you should be able to easily slide your fingers 2-3cm inwards without pressure pain
Once you have found your tense points, here are the most important points for performing the release:
- Start in a seated position, holding your hands below the last ribs or directly under the xiphoid process
- bend your torso in slightly as you exhale
- slide your fingers lightly under the ribs until you reach the tension
- repeat the exhalation and flexion 2-3 times
Activation of the intrinsic abdominal muscles through forced exhalation
Focused and particularly deep exhalation trains the deep abdominal muscles (transversus abdominis muscle) and also the oblique abdominal muscles (obliquus abdominis muscle), which are very important for exhalation. The advantage of deep abdominal breathing with focused exhalation is also as follows:
- the deep inhalation into the abdomen is also a diaphragmatic release, the forced exhalation is an activation of the deep abdominal muscles. This regulates the tone pattern in that the diaphragm is neuronally downregulated, while the stabilization capacity of the deep abdominal muscles is improved.
For execution:
- Start in supine position
- start by breathing deeply into your abdomen in all three directions (as at the start of the 360° breathing exercise)
- try to exhale for a particularly long time WITHOUT consciously tensing your abdomen
- concentrate only on breathing out, not on tension of any kind
- you should not be able to feel any tension in your abdominal muscles during the entire exhalation. Do the self-test by pressing on them with your hands as you exhale.
- train 8-10 repetitions in a series.
Outlook: Training breathing in different positions and load levels
You should be able to breathe into each area and feel an expansion there. You should be able to feel the abdominal breathing forwards, downwards and to the side, and you should feel the ribs expand forwards/backwards and laterally. If one side is not easy to feel, stretching the same side will help (see picture). You can use the stretching stimulus (or touch, rubbing or pressure from your hands) to increase your ability to breathe into this side. The tactile stimulus often helps the brain to find the right direction for increased breathing.
Conscious breathing in a deep squat also offers many benefits. Breathing against the thighs stimulates the internal organs even better, which helps to optimize their function.
Finally, you should also incorporate breathing exercises in sport-specific positions and under load to improve core stability – this gives your brain the signal that you have everything under control – the path to movement quality and safety!
Sporting greetings,
Daniel
Supplement: This article appeared in Functional Training Magazine, issue 04/2018.
You can download the article in the original layout HERE download.
