Have you ever been told to try diaphragmatic breathing to support your nervous system? It’s solid advice, but sometimes we may not be able to breathe optimally, and occasionally, it may feel like breathing causes more anxiety. In this blog, I’d love to show you a very specific technique—a diaphragm release—that can help you settle into your breath and optimize your breathing for your nervous system.
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Brief Anatomy of the Diaphragm
Let’s quickly explore the functional anatomy of the diaphragm. This crucial muscle of inspiration sits like a dome beneath your lungs. When you breathe in—ideally through your nose with your tongue resting on the roof of your mouth—your diaphragm flattens from its dome shape, creating intra-abdominal pressure that extends down to the pelvic floor. As you exhale, your pelvic floor and abdomen contract, and your diaphragm returns to its resting position. This seamless sequence is vital for effective breathing, and the vagus nerve, while not innervating the diaphragm, passes right through it.
Preparing for the Exercise
Today, we’ll use a soft ball to work on the myofascial tissue around the diaphragm, particularly in the intercostal areas, which often become tight due to prolonged sitting, phone use, and computer work. Before starting, take a few breaths while lying on your back, inhaling through your nose and exhaling slowly. Notice how your breath feels before the exercise.
How to Perform the Diaphragm Release
Here’s how to perform the diaphragm release:
- Use a soft ball and place it right underneath your sternum.
- Relax your legs and prop yourself up on your forearms.
- Begin to move front to back, side to side, working the tissue in the rib cage and intercostals (the space between each rib).
- Move slowly, and when you find areas of restriction, pause and breathe into those areas.
- Consider doing this on a soft surface, like a bed, to make it more comfortable.
After the exercise, assess how you’re feeling. Lie on your back, hands on your abdomen, and breathe deeply, expanding your breath fully. Notice any changes in how your breath feels compared to before the exercise.
Share Your Experience
Please consider this as a way to tap into your superpower, which is your breath. Give this vagus nerve hack a try, and let us know how it goes! We’d love to hear your comments and experiences. If this was helpful, please give it a like, share it, and subscribe to our YouTube channel, the Movement Paradigm, for weekly tips on mindset, nutrition, and movement. Our goal is to help you live your best life, heal, transform, and, more importantly, thrive.
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Other things that might interest you:
Vagus nerve hack | Diaphragmatic and Lymphatic Release
