Belly Breathing Vs. 360 Diaphragm Breathing
Did you know how you breath can have a BIG impact on your physical and mental well being??
That is why learning varying breath techniques and when to use them can be so beneficial.
What is belly breathing?
Belly breathing is when the focus is on expanding just the belly on the inhale and contracting the belly to move the air out during the exhale.
What is 360 breathing?
With 360 diaphragm breathing, we are focusing on the movement of the front, sides and back of the ribcage. As you inhale, you are creating expansion of the entire ribcage which then creates expansion of the abdomen.
During 360 diaphragm breathing the diaphragm muscle runs the show.
What is the diaphragm?
The diaphragm lives under the ribcage and is a large, dome-shaped muscle located at the base of your lungs, separating the chest (thoracic) cavity from the abdomen.
When it comes to the world of pelvic health, the diaphragm muscle is super important because it plays a crucial role in regulating intra-abdominal pressure, changes the stress hormones through the parasympathetic nervous system ( aka releasing muscle tension), promotes healing & tissue repair by increasing oxygen, and is a part of our deep core; which means it aids in postural control and stability.
Basically the diaphragm and how we use it is the FOUNDATION of overall health for many systems.
The diaphragm is a part of your core!
Your diaphragm is a part of your deep core and trunk. Take a moment to imagine your deep core like a soda can or canister…
This picture is a great representation of how your trunk is like a canister. You have the top (diaphragm), bottom (pelvic floor), and sides (abdominal muscles and muscles of the spine). Together, these muscles provide stability and work together as a team. If the teamwork is off and they are not moving together… it can create dysfunction.
With 360 breathing the teamwork works like this:
Inhale:
The diaphragm contracts, dropping down into the abdomen and expanding the ribcage.
The abdomen and muscles of the low back also expand in response.
The pelvic floor muscles also expand and lengthen down.
Exhale
The diaphragm lets go, moving back up, closing the ribcage
The abdomen returns to neutral
The pelvic floor returns to neutral/comes back up.
You could think of the diaphragm like an upside down umbrella. As you inhale the diaphragm expands and lengthens and so should the pelvic floor… as you exhale it closes.
Which is better? Belly breathing or 360 diaphragm breathing?
Well, that is a tough question because they each have their place. When it comes to what I do in pelvic health…. it’s 360 breathing all day every day.
Why?
Usually what I notice with my belly breathers, is they are so focused on the rise and fall of their belly, it just becomes an exercise in bulging and contracting the belly and no response of the ribcage or pelvic floor. That’s not good overall teamwork.
When we work toward 360 diaphragm breathing we are promoting movement between the diaphragm and other muscles which are crucial for core stability, breathing efficiency and overall body function. For example, as the diaphragm descends and lengthens during inhalation, it puts pressure on the pelvic floor causing them to lengthen and relax. Conversely, during exhalation, as the diaphragm ascends, it releases this pressure, allowing the pelvic floor muscles to return to their resting state. This coordination between the diaphragm and pelvic floor is essential for core stability and proper pelvic function.
How do we get the diaphragm to move better? I like to say “ We unlock the ribcage!”
I can’t emphasize enough the importance of unlocking the ribcage and diaphragm to help reduce tension in the neck, jaw, low back, pelvic floor and hips. By addressing this, it can help with so many symptoms including and not limited to: back pain, neck pain, pelvic floor dysfunction/symptoms, decrease diastasis recti, improve pressure management and improve posture.
How do you practice 360 diaphragm breathing?
Check out THIS VIDEO
How often should I practice 360 diaphragm breathing?
Practice 5-6 breaths 2-3 times per day to start. It will become more natural for you as you get improved ribcage mobility and improved body awareness.
If you’re interested in a holistic approach to treatment, I offer 1 on 1 treatment in Columbus, OH.
Schedule your free 15min phone consultation!
In health,
Emma Lengerich PT, DPT, OCS, CMTPT, PCES, Doula Foundations PelvicPhysio, LLC Orthopedic & Pelvic Health Physical Therapist & Birth Doula Instagram: @emma_pelvichealth Subscribe to my newsletter: Click Here!
