“Breathing is the first act of life and the last. Our very life depends on it.”-Joseph Pilates

Breathing is something we all do—all day, every day, usually without thinking about it. We're born knowing how to breathe. Why then should we worry about how we’re breathing, or whether we're breathing “correctly”?

The answer is simple: The quality of our lives directly correlates to the quality of our breathing.

This blog is divided into two parts. Part one introduces the core body, breathing mechanics, and pressure within the core. Part two explores problems that arise with improper breathing, and how to correct these problems.

The Core Body
To understand breathing mechanics, we must first define the core body. Think of your core as a cylinder: The diaphragm and pelvic floor form the top and bottom, respectively. The walls are made up of multiple muscle layers, including the muscles between each rib (intercostals); the deepest abdominal layer (transverse abdominals); the inner and outer obliques; the six-pack abs (rectus); and many layers of muscles that run along the spine (paraspinals).

Breathing Mechanics
Breathing is controlled by our involuntary nervous system, meaning it happens unconsciously. But we can also control our breath with conscious thought, meaning we can inhale and exhale when we choose to.

When we inhale, the diaphragm descends (contracts), pulling the ribcage open. At the same time, the external intercostals contract to lift the ribs, and the pelvic floor lengthens (relaxes) to accommodate the descending internal organs. As air enters the lungs, the ribs expand in all directions–front, side, and back–evenly distributing pressure in the core.

On a passive exhale, the ribs recoil to their resting position as the diaphragm and intercostals relax. On an active exhale, the internal intercostals and abdominals contract to draw the ribs down, compressing air out of the lungs.

Pressure Within the Core
Our abdominals and diaphragm, combined with our breath, drive pressure within our core cylinder. Pressure might sound bad, but in reality, pressure stabilizes and supports our spine like a brace. Pressure protects our lower back and decreases compression of the discs that cushion each bone of the spine. Core pressure allows us to transfer force through our bodies, such as when we pick up a child, throw a ball, or push a heavy bookshelf. 

The core body is truly marvelous in the way it coordinates breath, controls the movements of our spine, and provides the foundation for generating power and transferring force to our upper and lower limbs. Great breathing and core function allow our body to operate at its best. Unfortunately, we sometimes develop suboptimal breathing habits, causing a host of malfunctions in the body. In next month's blog, we will discover how breathing can go awry, the problems we encounter with poor breathing, and how we can correct our breathing to enjoy better health. 

With sincerity and grace,

Ashley, Instructor and Marketing Liaison