Breath
I ran into my favorite breath worker, Margaret Townsend, last month at my local pharmacy. She teaches a monthly 2-hour group breath work session at my studio and was one of my instructors during my 200-hour teacher training program. We spent a few minutes catching up, and I told her that I was back in PT again working with my chronic right hip situation, with more focus on my pelvic floor this go round, working with my breath patterns. I teased her with something she discovered with me all those years ago during that teacher training session, that I still love to have my breath jump from my lungs to my belly, skipping the expansive movement of the diaphragm.
I was in a work-crunch situation at my corporate job, feeling the pressure of an agile and lean company who needs more employees to get what we need done. This translates to me sitting at my desk longer than normal. I was in a stressed-out state which means I was holding, guarding in my body, and shallow breathing. In sum, my diaphragm was tight and weak. What does this have to do with pelvic floor and pelvis? Everything.
The diaphragm, pelvic floor, hips, and lower back are intrinsically connected as key components of the body's core stability system due to their physical and neurological links. Diaphragm tightness can significantly disrupt this relationship, leading to dysfunction in the pelvic floor, hips, and lower back pain.
The Core Connection: The "Piston" System
The diaphragm and pelvic floor are often described as the top and bottom of a "piston" system within the torso.
During inhalation: The diaphragm contracts and moves downwards, while the pelvic floor simultaneously relaxes and moves downwards to accommodate the increase in intra-abdominal pressure.
During exhalation: The diaphragm relaxes and moves upwards, and the pelvic floor gently lifts and contracts upwards.
This synchronized movement is essential for maintaining healthy intra-abdominal pressure and providing stable support for the spine and pelvis.
How Diaphragm Tightness Disrupts the System
When the diaphragm is tight or restricted, this synchronized "piston" movement is disrupted, leading to a cascade of effects:
Affects the Pelvic Floor
Altered Pressure Management: A tight diaphragm cannot move downwards sufficiently during inhalation, forcing the body to use accessory muscles for breathing and altering the normal pattern of intra-abdominal pressure. This can lead to excessive downward pressure on the pelvic floor or, conversely, prevent the pelvic floor from relaxing properly.
Dysfunction and Pain: This imbalance can result in either a hypertonic (overly tight) or a hypotonic (weak) pelvic floor, contributing to issues like pelvic pain, urinary incontinence, or even prolapse.
Loss of Coordination: The essential coordination between the diaphragm and pelvic floor is lost, impacting the overall stability of the core.
Affects the Hips
Compensatory Movement: The body will find other ways to achieve mobility or stability when the core is compromised. This often involves compensating with the hip flexors and other hip muscles.
Muscle Imbalance: Overuse of certain hip muscles to stabilize the core can lead to tightness, pain, and restricted range of motion in the hips.
Alignment Issues: Changes in pelvic tilt and overall alignment due to core dysfunction can put undue strain on the hip joints and surrounding ligaments.
Affects the Lower Back
Loss of Spinal Stability: The coordinated action of the diaphragm, pelvic floor, and deep core muscles (transversus abdominis) is crucial for stabilizing the lumbar spine (lower back). When the diaphragm is tight, this stability is compromised.
Increased Strain and Pain: Without proper core support, the lower back muscles take on extra load, leading to muscle strain, tension, chronic lower back pain, and an increased risk of injury.
Posture Changes: The compensatory breathing patterns often associated with diaphragm tightness lead to forward head posture, rounded shoulders, and an exaggerated lumbar curve, further exacerbating lower back issues.
A tight diaphragm compromises the body's natural pressure regulation and core support system, creating a chain reaction that can cause pain and dysfunction throughout the pelvic floor, hips, and lower back. Addressing the diaphragm tightness through breathing exercises and physical therapy is often a key component in treating these related issues.
If you have been attending my Yoga for a Healthy Spine or Vinyasa Flow classes recently, you may have noticed a particular focus on “band breathing”. I am using it during our opening meditation, during floor work and standing poses, balance poses and when I bring you out of Savasana. It goes beyond breathing into your hands when hands are placed on chest and belly as this only focuses on the front body.
Instead, notice the base of your ribs. You can place your hands on your ribs with thumbs facing back to find mind-body connection. When you breathe, expand in all directions: front, side, back, as if you had a rubber band around your torso at the bottom of the ribs. Breathe in and exhale slowly and evenly.
Often, outside of opening meditation and savasana, we hold our breath while in poses – particularly in balance poses. Holding your breath creates more stress and rigidity. Using band breathing during the entire class enhances focus and resilience, ensuring each pose is both grounded and uplifted.
How incorporate band breathing? Start on your back until you get the hang of this – then move to sitting and later, standing postures:
Diaphragmatic Breathing (Band Breathing): Supine Position, Lips Closed, Low Ab Engagement
Positioning:
Lie down: Lie on your back on a firm, comfortable surface (like a yoga mat or bed).
Knee placement: Bend your knees slightly, placing your feet flat on the floor about hip-width apart. This helps relax your lower back and maintain a neutral spine.
Hand placement: Place hands on low ribs, each side (eventually you will be able to skip this step) to feel the movement.
Lips closed: Keep your lips closed throughout the exercise; both inhalation and exhalation will be through your nose.
The Technique:
1. Inhalation (through the nose):
Slow and steady: Inhale slowly and smoothly through your nose.
Expand outward: Allow your “band” to expand outward: forward, to the side and to the back, like a balloon inflating.
Keep the chest still: This expansion is subtle and soft. You don’t want to override the diaphragm with other muscles. The goal is to avoid lifting the chest or shoulders.
2. Exhalation (through the nose with low ab engagement):
Engage the low abs: As you begin to exhale through your nose, gently contract your lower abdominal muscles. Imagine you are drawing your belly button in toward your spine or gently pulling up your pelvic floor muscles (like trying to stop the flow of urine).
Control the air flow: This gentle engagement helps push the air out more effectively and activates your deep core stabilizers. The “band” should move inward.
Maintain stillness: Keep the rest of your body, especially your neck and shoulders, relaxed.
3. Rhythm and Duration:
Maintain a smooth, continuous rhythm: The inhale and exhale should be slow and controlled. You can try inhaling for a count of 3 or 4, and exhaling for a similar or slightly longer count.
Repeat: Continue this coordinated breathing and muscle engagement for 5-10 minutes.
Benefits of Low Ab Engagement:
Core Stability: Engaging the deep abdominal muscles during exhalation helps stabilize the spine and pelvis.
Pelvic Floor Coordination: This gentle lower abdominal contraction often triggers a corresponding lift of the pelvic floor, reinforcing the crucial core "piston" system.
Improved Posture: Regular practice helps retrain core muscle activation, contributing to better posture and reduced back pain.
Diaphragmatic breathing (aka Band Breathing) during yoga poses enhances core stability, improves oxygen flow, deepens relaxation, and can protect the spine. This integration transforms yoga from a simple stretching routine into a holistic practice that boosts physical and mental well-being.