To: K-list
Recieved: 2003/07/26 17:20
Subject: [K-list] Re: 2. Diaphragmology (Richard Friedel) / K-list Diges
From: Nina Murrell-Kisner
On 2003/07/26 17:20, Nina Murrell-Kisner posted thus to the K-list:
> Message: 2
> Date: Fri, 25 Jul 2003 21:15:13 +0200
> From: Richard Friedel <s3e0101 AT_NOSPAM mail.lrz-muenchen.de>
> Subject: [K-list] Diaphragmology
>
<snip>
> It is therefore possible to imagine training proper diaphragm action as
> a sort of natural road back to health without any side effects. Whether
> this is really the case or not could conceivably be tried out with the
> support of a good doctor to check whether health does objectively
> improve.
Donna Farhi has written an excellent and practical book on breathing, titled
'The Essential Breath'. I highly recommend it to anyone who wishes to more
deeply explore their breathing, whether for health reasons, or simply to gain
more awareness of the inner workings of their body/mind.
The topic is as limitless as the breath. :)
One of my favorite ways to introduce students to their diaphragms is to have
them lie on their backs with knees bent so that they do not have to work (at
all) to keep the knees pointing towards the ceiling. Their arms roll out to the
sides, the palms turn towards the ceiling, so that the shoulders have a sense
of opening. Sometimes, I stack folded blankets so that the sacrum is on the
floor, the lower ribs/ribcage (not the waist) are on the first layer of
blankets (1-2 inches), and the back of the head and neck are supported by the
next layer of blankets (an additional 1-2 inches). Lying on the stacked
blankets assists in opening the chest and releasing the abdominal muscles.
It is this release of the abdominal muscles which is often the most important
key in allowing the diaphragm to move with the breath. With tight tummy
muscles, the organs are bound in place, and the diaphragm has no place to go on
the inhale. The result is a shallow breath, or a forced breath, if one chooses
to 'sniff' or push the breath into the resistance.
So, once the abdominal muscles have been released, and the organs within the
pelvic bowl and abdomen are allowed to glide back and forth within their
connective tissues, one may begin by allowing the belly to expand as it wishes
with the inhale, and deflate as it will with the exhale. At all times, one is
receptive to the breath, allowing it to move in at the rate and depth that it
most easily moves. If there is strain or tension, back off. Return to
'receiving the breath'. The breath will naturally lengthen, regularize and
engage the diaphragm. Our bodies are designed to do this when relaxed. It is
perfectly ok to trust that this will happen and not worry about forcing it.
The diaphragm is shaped like an umbrella, wrapping over the abdominal organs,
dividing them from the lungs and heart. It is connected to the floating and
lower ribs in the front, and descends to connect with, I believe, L5 or so-ish
in the back. When one inhales, the lungs expand, the diaphragm bows downward,
and releases the lumbar spine, which then arches slightly (enhanced lumbar
curve). When one exhales, the diaphragm moves upwards with the deflating lung,
draws the navel and the lumbar spine towards each other, effectively flattening
or reducing lumbar curve. The rhythm of this action massages all the internal
organs, and initiates a respiratory wave from the spine outwards, which
projects through the body and helps pump our fluid systems. The diaphragm is
sometimes referred to as the 'second heart'. Agreed, it is not so hard to see
how healthy breathing can translate into overall health.
Nina
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