Just Breathe!

​Everyone in yoga talks about the importance of breathing.  How we don't breathe properly.  How we don't use the full capacity of our lungs. How the breath can either calm us or excite us. Yada Yada Yada

But do you know how many parts of the body are actually involved in breathing and why? Probably not! Most of us don't since we just take breathing for grated.  

Here's the breakdown:

1. Thoracic Cavity: It houses the heart, diaphragm, lungs and pleura.  The Thoracic Cage is the rib cage (consisting of 80 joints), 12 vertebrae, and sternum. 

2. Trachea: The semi-rigid passageway extends from the larynx to the primary bronchi.  It is adaptable to allow movement, eating and breathing.  

3. Lungs:  They are where blood and air meet.  Carbon oxide rich blood passes into the right of the heart and into the lungs where it interacts with the alveoli to become enriched with oxygenated blood. 

4. Ribs:  They are flat, deformable and elastic, most connect to sternum, 11 and 12 are floating ribs not connecting to the coastal cartilage in the front. 

5. Intercostal Muscles: They are muscles of inspiration and expiration.  They occupy the spaces between adjacent ribs and are arranged in two crisscrossing layers. They move the ribs closer and further apart and allow them to glide over each other.

6. Heart: It pumps the carbon dioxide rich blood to the lungs and receives the oxygenated blood from the lungs to distribute through the body.  It also rests on the central tendon the diaphragm.  The heart’s pericardium adheres to the diaphragm. 
 
7. Diaphragm: It is the primary muscle of inspiration acting like a pump at the base of the lungs.  It separates and connects the thorax and the abdomen. 

8. Alveoli: The bronchioles subdivide into alveoli that manufacture mucus.  It is where the exchange of oxygen and carbon dioxide occurs.  They crisscross the capillaries to create this exchange.  

9. Bronchioles: The two bronchi divide and continue to subdivide until they are smaller bronchioles.  They do not have cartilage. They contain mucus and cilia to help maintain the lungs of obstructions, which could result in Bronchitis.

Which Lead Us to the Importance of the Diaphragm Muscle

The diaphragm is the principal muscle for breathing.    According to Leslie Kaminoff, “The diaphragm is the principle muscle that causes three-dimensional shape change in the thoracic and abdominal cavities."  Not only is it the prime mover of the thoracic and abdominal cavities, the diaphragm anchors multiple structures including the pleura, the pericardium, and peritoneum.  Thus, effecting the movement of the organs as well. 

​When the diaphragm moves, all the organs above and below are massaged.  The organs are bathed in new blood and oxygen. On the inhale, the diaphragm lowers and on the exhale, the diaphragm relaxes.  The atmospheric pressure is greater than the pressure in the lungs when an individual takes an inhale.  Air will then flow into the lungs to balance the pressure.  In order for the air to move in and out of the lungs freely, the diaphragm must be able to expand without restrictions.  

Try this Yoga Practice to Bring Some Awareness to that Diaphragm!!

• Begin with Dirga Pranayama (Three-Part Breathing): The “three parts” are the abdomen, diaphragm, and chest. During Three-Part Breathing, you first completely fill your lungs with air, as though you are breathing into your belly, ribcage, and upper chest. Then you exhale completely, reversing the flow. Continue for 5-10 minutes.  

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• Using folded blankets and/or a bolster set yourself up for Mountain Brook Pose. Stay in the pose for 10-15 minutes. 

 

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• Remove your props and draw your knees into your chest. Hold this pose for a few rounds of breath.

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• With bent knees, place both feet on the floor.  Continue with 5-10 Supine Pelvic Tilts.

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• ​Once your back is neutral again, arrange your available props for Reclined Bound Angle. Stay in the pose for 15 minutes. 

​Did you notice any changes in how you breath?




Calais-Germain, B. (2006). Anatomy of Breathing. Eastland Press, Inc.: Seattle, WA.
Farhi, D. (1996). The Breathing Book: Good Health and Vitality Through Essential Breath Work.  St. Martin’s Griffin: New York, NY
Kaminoff, L. and A. Matthews. (2012). Yoga Anatomy. Human Kinetics: Champaign, IL.