Physiology of breathing and abdominal breathing

PHYSIOLOGY OF BREATHING

Breathing is made possible by the presence of the lungs contained within the rib cage. The lungs can expand and retract thanks to the downward or upward displacement of the diaphragm, an inspiratory muscle that contracts during inspiration and releases during exhalation.

When the diaphragm contracts it lowers and flattens, causing a downward pull of the lungs; when it is released the lungs retract.

Based on what has been said, we can say that inspiration is an active or muscular movement while expiration is a passive phenomenon.

During inspiration the rib cage expands also thanks to the rising of the ribs. This is made possible by their particular anatomical shape which, when at rest, places them with a downward inclination. When the ribs are raised they are projected forward as is the case with the sternum. Taken together, these movements cause a significant increase in the volume of the rib cage, making inhalation possible. The lifting action is possible thanks to the internal intercostal muscles. In children up to about seven years of age, the position of the ribs is still raised so that the thorax is more like a cylinder and the vital capacity is modest.

Respiration can be further enhanced through forced ventilation where further muscle bundles are recruited in addition to the diaphragm and the external intercostal muscles.

POINT OF THE SITUATION: We have seen that breathing occurs thanks to the expansion of the thoracic cavity which can take place thanks to two distinct mechanisms:

thanks to the contraction of the diaphragm, which expands downwards (abdominal or diaphragmatic breathing)

thanks to the contraction of the internal intercostal muscles, which raise the ribs and widen the thorax (costal or thoracic breathing)

In the male, an abdominal or diaphragmatic type of respiratory activity prevails, while the female organism is more prone to costal or thoracic breathing. In women, excessive pressure caused by the diaphragm could indeed damage the fetus. Not surprisingly, during pregnancy you may notice a spontaneous lifting of the diaphragmatic vault.

However, beyond the anatomical differences between the two sexes, in Western countries most people mainly use thoracic-type breathing. Oriental culture with all its arts of meditation considers the breath as a very important aspect in the physical and psychological balance of the individual. For this reason, various techniques based on respiratory control have been developed over the centuries. According to these principles, breathing takes place thanks to a reflex and involuntary mechanism. Every man, therefore, should learn to know this mechanism so as not to interfere with his spontaneity. Abdominal breathing therefore increases the awareness of one's body allowing the rediscovery of a forgotten part of one's being.

The advantages of this technique do not only concern the psyche but also bring numerous benefits to the rest of the body. For this reason a deep breath control can decrease the arterial pressure, gently massage the organs contained in the abdominal cavity regulating the digestive functions and improving the respiratory ones.

But how is abdominal breathing done?

Imagine that your abdomen is a balloon that swells when you inhale and deflates when you exhale

Place one hand over your belly and inhale deeply trying to inflate your stomach as much as possible without moving your chest; when you have reached the maximum inspiration, exhale trying to empty your stomach as much as you deflate a balloon.

Thanks to the sensitivity of the hand it is possible to become aware of the movements of one's belly. The repetition of these exercises during the day, allows the gradual and spontaneous passage from thoracic breathing to abdominal or diaphragmatic breathing.