Functional Breathing Basics
Functional Breathing Part I: ᴛʜᴇ ꜰᴏᴜɴᴅᴀᴛɪᴏɴ
𝗧𝗵𝗲𝗿𝗲 𝗮𝗿𝗲 𝗺𝗮𝗻𝘆 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗯𝗿𝗲𝗮𝘁𝗵𝗲 𝗳𝗼𝗿 𝗺𝗮𝗻𝘆 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝗽𝘂𝗿𝗽𝗼𝘀𝗲𝘀. I consider this approach as ᴛʜᴇ ꜰᴏᴜɴᴅᴀᴛɪᴏɴ. We should train this breathing pattern so that it becomes our 𝙣𝙤𝙧𝙢𝙖𝙡 𝙛𝙡𝙤𝙬.
Why is it important?
A functional breathing pattern is key in obtaining core stability, nervous system regulation and optimal circulation - as well as for resolution of concerns such as back pain, headaches and pelvic floor dysfunctions.
Our breathing pattern is directly related to our core stability and function.
𝗧𝗵𝗲 𝗱𝗶𝗮𝗽𝗵𝗿𝗮𝗴𝗺 - 𝘄𝗵𝗶𝗰𝗵 𝗿𝗲𝘀𝘁𝘀 𝗮𝘁 𝘁𝗵𝗲 𝗯𝗼𝘁𝘁𝗼𝗺 𝗼𝗳 𝗼𝘂𝗿 𝗿𝗶𝗯𝗰𝗮𝗴𝗲 - 𝗶𝘀 𝗼𝘂𝗿 𝗽𝗿𝗶𝗺𝗮𝗿𝘆 𝗺𝘂𝘀𝗰𝗹𝗲 𝗼𝗳 𝗿𝗲𝘀𝗽𝗶𝗿𝗮𝘁𝗶𝗼𝗻 𝗮𝗻𝗱 𝗮𝗻 𝗶𝗻𝘁𝗲𝗴𝗿𝗮𝗹 𝗽𝗮𝗿𝘁 𝗼𝗳 𝘁𝗵𝗲 𝗱𝗲𝗲𝗽 𝗰𝗼𝗿𝗲.
Everyone uses their diaphragm to breath, but many of us don’t tap into its full potential.
During inhalation, the diaphragm should drop down and expand the lower ribcage in 360 degrees. During exhalation, the diaphragm should return to its neutral resting position. The pelvic floor follows this same pattern (lowering on inhalation and rising back to neutral on exhalation); however it is more of a passive process.
Functional Breathing Part II: ᴘʀᴏᴘᴇʀ ᴘʀᴇꜱꜱᴜʀᴇ ᴄᴏɴᴛʀᴏʟ / ʀᴇʟᴇᴀꜱᴇ ᴛᴇɴꜱɪᴏɴ ᴛᴏ ᴀʟʟᴏᴡ ꜰʀᴇᴇ ᴍᴏᴠᴇᴍᴇɴᴛ
The majority of movement that occurs during an inhale should be from the 𝗹𝗲𝘃𝗲𝗹 𝗼𝗳 𝘁𝗵𝗲 𝗱𝗶𝗮𝗽𝗵𝗿𝗮𝗴𝗺 𝗮𝘁 𝘁𝗵𝗲 𝗹𝗼𝘄𝗲𝗿 𝗿𝗶𝗯𝗰𝗮𝗴𝗲 (360 degrees - that means front, back and sides).
You’ve likely been told belly breathing is the proper way. I used to agree and practice it, but hear me out. There may be a time and a purpose, but not as our foundational breathing pattern.
As the diaphragm contracts, it creates a change in internal pressure. If your body is receptive to this change (aka does not inhibit it due to some type of restriction), this change in pressure causes passive movement of the rest of your core. There should be some gentle expansion of the muscles within the back and abdomen, as well as a lowering of the pelvic floor on inhalation.
𝗜𝘁’𝘀 𝗿𝗲𝗮𝗹𝗹𝘆 𝗺𝗼𝗿𝗲 𝗼𝗳 𝗮𝗻 𝗮𝗹𝗹𝗼𝘄𝗮𝗻𝗰𝗲 𝗼𝗳 𝘁𝗵𝗶𝘀 𝗴𝗲𝗻𝘁𝗹𝗲 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝘁𝗼 𝗻𝗮𝘁𝘂𝗿𝗮𝗹𝗹𝘆 𝗼𝗰𝗰𝘂𝗿 𝘁𝗵𝗮𝗻 𝗶𝘁 𝗶𝘀 𝗮𝗻 𝗮𝗰𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻 𝗼𝗳 𝗮𝗰𝗰𝗲𝘀𝘀𝗼𝗿𝘆 𝗺𝘂𝘀𝗰𝗹𝗲𝘀.
In other words, it’s NOT forcing air into our belly or bearing down with the pelvic floor (not a good idea, esp. if you have diastasis recti, back or pelvic pain, incontinence or pain with sex).
𝗢𝗹𝗱 𝗽𝗮𝘁𝘁𝗲𝗿𝗻𝘀 𝗺𝗮𝘆 𝗵𝗮𝘃𝗲 𝘁𝗼 𝗯𝗲 𝗿𝗲𝗹𝗲𝗮𝘀𝗲𝗱 𝘄𝗵𝗲𝗻 𝗹𝗲𝗮𝗿𝗻𝗶𝗻𝗴 𝗵𝗼𝘄 𝘁𝗼 𝗮𝗹𝗹𝗼𝘄 𝘁𝗵𝗶𝘀 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝘁𝗼 𝗼𝗰𝗰𝘂𝗿. A history of sucking in your belly, abdominal surgery, respiratory issues, sexual abuse, chronic gut dysfunctions, etc. can cause a lot of restriction in the core. Specific bodywork to help release tension can be incredibly helpful - with my patients I love incorporating abdominal work after their chiropractic adjustment.