Celebrating The First International Day of Yoga
Yoga_Life_Winter_2015_WEB
Yoga_Life_Winter_2015_WEB
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THE DIAPHRAGM<br />
Inhalation<br />
During inhalation<br />
the diaphragm<br />
contracts<br />
and moves<br />
downwards.<br />
Exhalation<br />
During exhalation<br />
it relaxes and<br />
moves back up.<br />
© Dorling Kindersley Limited<br />
Abdominal breathing is also known as deep<br />
diaphragmatic breathing and it is the diaphragm<br />
that takes centre stage here. What exactly is this<br />
muscle and what does it do?<br />
<strong>The</strong> diaphragm has been variously described<br />
as a muscle shaped like a double dome, a parachute, a jellyfish,<br />
a cupola and so on. Just like other muscles in the body it is<br />
fibrous, non-rigid, contracts and stretches, and because <strong>of</strong> its supple -<br />
ness takes the form <strong>of</strong> the organs with which it comes into<br />
contact. At the top <strong>of</strong> the “dome” the tissue contains a mass<br />
<strong>of</strong> collagen fibres which together make up the central tendon.<br />
Where is the diaphragm in the body?<br />
It lies between the thoracic (chest) cavity and the abdominal<br />
cavity. In fact it separates these two cavities and at the same<br />
time connects them to each other. One can think <strong>of</strong> the<br />
diaphragm as acting like double-sided tape. On the upper<br />
side – the thoracic cavity or thorax – the lungs are attached via<br />
the pleura, (a thin sheet <strong>of</strong> tissue surrounding the lungs) and<br />
the heart via the pericardium (a sac <strong>of</strong> smooth membrane<br />
enclosing the heart). On the lower side – the abdominal<br />
cavity – the diaphragm attaches to the stomach and the liver<br />
via the peritoneum, (a membrane that covers many <strong>of</strong> the<br />
abdominal organs). <strong>The</strong> muscle is also in direct contact with the<br />
kidneys, spleen, pancreas and parts <strong>of</strong> the large intestine.<br />
At its base the diaphragm is attached to the skeleton at the<br />
lower rib cage and to the spine in the lumbar region, around<br />
waist level. <strong>The</strong> top <strong>of</strong> the muscle (the central tendon) reaches<br />
the height <strong>of</strong> the fourth or fifth rib.<br />
What exactly does the diaphragm do and<br />
what is its role in the breathing mechanism?<br />
Most <strong>of</strong> us believe that the breathing mechanism starts with<br />
the inhalation <strong>of</strong> air. This is not accurate. Initially the body<br />
registers its need for air and nerve impulses pass to the<br />
diaphragm instructing it to contract. When the diaphragm<br />
contracts it loses its bowl-like shape and flattens moving<br />
downwards, pulling the lungs in the same direction (remember<br />
the lungs are attached to the diaphragm) creating a vacuum in<br />
the lungs. In order to maintain equal pressure inside the lungs<br />
and outside <strong>of</strong> the body, inhalation is initiated. As the lungs<br />
expand with the intake <strong>of</strong> breath they push down on the<br />
diaphragm. As the diaphragm moves downward it exerts<br />
pressure on the abdominal organs. <strong>The</strong>se are unable to compress<br />
and so balloon outwards, giving the impression that it is the<br />
abdomen that is “breathing”. If the stomach is full or the lungs<br />
are not elastic enough the inhalation will be inhibited.<br />
In exhalation the relaxation <strong>of</strong> the respiratory muscles<br />
decreases the chest cavity, deflates the lungs and the top <strong>of</strong> the<br />
diaphragm (central tendon) is drawn upward by the contraction.<br />
<strong>The</strong> relaxation <strong>of</strong> the diaphragm back to its dome shape allows<br />
the abdomen to return to its original position.<br />
<strong>The</strong> advantages <strong>of</strong> abdominal breathing are many and it is<br />
these that make the diaphragm such an amazing muscle. Abdominal<br />
breathing is the most efficient method for achieving maximum<br />
movement <strong>of</strong> air (both inhalation and exhalation) with the least<br />
expenditure <strong>of</strong> muscle energy. <strong>The</strong> diaphragm moves internal<br />
organs, which in the case <strong>of</strong> the abdominal organs helps to<br />
eliminate constipation. Tension in the shoulders is reduced as these<br />
are not used in the breathing process. By the movement <strong>of</strong> the<br />
diaphragm over the aorta and vena cava more blood is brought<br />
to the heart increasing circulation in the heart and around the<br />
body. <strong>The</strong> lymphatic system is stimulated by the movement <strong>of</strong> the<br />
diaphragm increasing the strength <strong>of</strong> immunity within the body.<br />
Abdominal breathing is not just “breathing”<br />
Its advantages are far reaching and for these we can thank<br />
the diaphragm for its tireless work!! n<br />
Swami Rajeshwarananda is the director <strong>of</strong> the Sivananda<br />
<strong>Yoga</strong> Vedanta Centre in Rome. email: swamirajesh@sivananda.org<br />
YOGALife |Autumn/Winter 2015<br />
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