breathe 3-dimensionally

the diaphram (under the ribs) and the psoas (wrapping from the lumbar spine to the hip) share connective tissue and are essential for deep breathing. image © Raymond Long, MD, used with permission

Yawn. Sigh.

Nope. I'm not bored or sad. I'm energized and can breathe deeper. Think of how good it feels to yawn or sigh. How satisfying it feels for our lungs and maybe even our neck and upper back muscles. That's because yawning and sighing reach deep into the lungs to inflate the alveoli, those little sacs that everyday breathing doesn't fully achieve. 

Breathing is great, but not all breaths are equal. Especially when it comes to breathing deeply. In order to bring the deepest amount of air into the body, and in order to expel that air with the deepest amount of conscious control, we must Must MUST breathe 3-dimensionally: front to back, side to side, up and down and everywhere else in between.

Why is this so important? Because of the connection between the diaphragm and the psoas. You know those "Pilates" muscles that we talk about all the time in our weekly sessions? Yup. Those gals.

The diaphragm, that dome-like, primary muscle of respiration that runs along the inside of the lower ribs, descends into our torso as we inhale, and it ascends out of the torso as we exhale - kinda like one of those parachutes we used to play with as kids - to allow the lungs to expand and fill with air. The psoas is an extremely important postural muscle that helps to stabilize the pelvis and lumbar spine so we can stand taller. It is the ONLY muscle (along with the iliacus, its partner) that connects the trunk to the lower limbs, i.e. our legs. 

Not important enough for ya? Ok. Raise your hand if you sit during the day? How's your back doing? Raise your hand if you drive? How's your back doing? Do you use a computer? How's your back doing? Do you see a pattern here?

Because the diaphragm and the psoas share similar lumbar attachment points and fascia (connective tissue), if one is "stuck", its friend is probably stuck too. That makes it difficult to breathe fully.

If we're not breathing deeply, then all that stagnant air in our torso is not exiting the body. That makes it difficult to release toxins (fun fact: we release more toxins through deep breathing than through pooping/peeing and sweating - two more ways our body excretes toxins!). If we have "tight" or restricted psoas muscles, they're probably going to pull on our lumbar spine. That makes it difficult to live a pain-free life full of freedom and ease.

The bottom line in all of this? As Joe Pilates says, "Breathing is the first act of life and the last." A happy, healthy spine and pelvis depend on an expansive inhale and a deep exhale, especially in this digital age in which we all live. Let's choose to live upright and with an open heart over, ok? Let's live with expanse and freedom.