What is Diaphragmatic Breathing?
Diaphragmatic breathing is a breathing technique that engages the diaphragm; the large, dome-shaped muscle located at the base of the lungs. Unlike shallow breathing that primarily uses the chest and shoulders, diaphragmatic breathing involves deep, full breaths that fill the lungs more completely and efficiently. This technique has numerous benefits for overall health, but it holds particular importance during pregnancy and childbirth.
The Anatomy of Diaphragmatic Breathing
When you breathe diaphragmatically, the diaphragm contracts and moves downward, creating a vacuum that allows the lungs to expand and fill with air. As the diaphragm moves downward, it affects the thorax, or chest cavity, by expanding it laterally (to the sides) and posteriorly (towards the back). This expansion is crucial for optimal lung function and for the proper engagement of other muscles, including those of the pelvic floor.
Accessing the Lateral and Posterior Thorax
Many people focus on the forward movement of the abdomen during diaphragmatic breathing, but to fully benefit from this technique, it's essential to access the lateral and posterior aspects of the thorax. By expanding the ribcage sideways and backward, we ensure a more complete lung inflation, which helps in better oxygenation and more effective breathing.
To enhance lateral and posterior thoracic expansion, try these tips:
Positioning: Practice breathing while lying on your side, or use a foam roller along your spine to encourage the back and sides of the ribcage to expand. I also child’s pose position with a pillow tucked under me.
Exercises: Incorporate stretches that target the intercostal muscles (muscles between the ribs) and the muscles of the upper back, such as thoracic spine rotations and side bends.
Focus: Pay attention to the sensation of your ribcage expanding in all directions, not just the front.
Diaphragmatic Breathing and the Pelvic Floor
The pelvic floor is a group of muscles that support the pelvic organs and play a key role in maintaining continence, sexual function, and core stability. These muscles are closely linked with the diaphragm through the body's core muscle system. When you breathe in, the diaphragm moves downward, creating a gentle pressure that causes the pelvic floor to also move downward. As you exhale, the diaphragm relaxes and moves upward, allowing the pelvic floor to return to its resting position.
This synchronized movement is crucial for the health and function of the pelvic floor. Proper diaphragmatic breathing patterns help maintain the flexibility and strength of these muscles, which is especially important during pregnancy and childbirth.
The Role of Diaphragmatic Breathing During Pregnancy and Birth
Stimulating the Parasympathetic Nervous System
One of the key benefits of diaphragmatic breathing is its ability to stimulate the parasympathetic nervous system, often referred to as the "rest and digest" system. Activation of this system promotes relaxation and reduces stress, which is essential for a healthy pregnancy. Lower stress levels can lead to fewer complications and a more positive birthing experience.
Connection to the Psoas Muscle
The psoas muscle, a deep-seated core muscle, connects the lumbar spine to the femur and plays a critical role in stabilizing the pelvis and the spine. It also acts as a gatekeeper for the baby to engage into the pelvic inlet during childbirth. Diaphragmatic breathing directly influences the psoas muscle by promoting relaxation and proper alignment. When the psoas is relaxed, it can better facilitate the baby's descent into the birth canal.
Optimizing Baby Position and Pushing Efforts
Diaphragmatic breathing aids in the optimal positioning of the baby by encouraging proper alignment and movement of the pelvic floor. As the diaphragm and pelvic floor work in tandem, the downward movement during inhalation helps to gently mobilize the pelvic floor. This mobilization creates more space in the pelvic inlet, making it easier for the baby to move into the correct position for birth.
Furthermore, effective diaphragmatic breathing enhances pushing efforts during labor. By coordinating breath with muscle contractions, mothers can push more efficiently, reducing fatigue and potentially shortening the duration of labor.
Practicing Diaphragmatic Breathing
To incorporate diaphragmatic breathing into your daily routine, follow these steps:
Find a Comfortable Position: Lie down on your back with your knees bent, or sit comfortably in a chair with your feet flat on the ground.
Place Your Hands: Place both hands on the side of your ribs to feel the movement of your diaphragm laterally.
Inhale Deeply: Breathe in slowly through your nose, allowing your abdomen to rise while keeping your chest relatively still. Focus on expanding your ribcage laterally and posteriorly.
Exhale Slowly: Breathe out through your mouth, feeling your abdomen fall and your ribcage contract.
Repeat: Practice this for 5-10 minutes daily, gradually increasing the duration as you become more comfortable with the technique.
Incorporating Diaphragmatic Breathing into Pregnancy and Birth Preparation
As a pelvic floor physical therapist, I recommend pregnant women incorporate diaphragmatic breathing exercises into their daily routine, as well as during labor and delivery. Here are some specific strategies:
Daily Practice: Set aside time each day for diaphragmatic breathing exercises to strengthen the connection between your diaphragm and pelvic floor.
Labor Preparation: Use diaphragmatic breathing to manage pain and promote relaxation during labor. Practice different positions, such as side-lying or hands-and-knees, to see which one allows you to breathe most effectively.
Birth Classes: Attend birth prep classes that focus on breathing techniques, ensuring you have the support and guidance needed to master this skill.
The Bottom Line
Diaphragmatic breathing is more than just a relaxation technique; it’s a vital practice that supports the health and function of the pelvic floor, optimizes baby positioning, and enhances pushing efforts during childbirth. By paying attention to the lateral and posterior aspects of the thorax and practicing this technique regularly, you can improve your overall well-being and prepare your body for a smoother, more efficient birthing experience.
Remember, mastering diaphragmatic breathing takes time and practice, but the benefits it brings to both everyday life and the birthing process are well worth the effort. Start incorporating these exercises today and experience the positive changes in your body and mind.
