How to care for your Diaphragm

breathwork essential oils health & nutrition coaching lifestyle mindfulness womens health Feb 16, 2023
Woman taking a deep breath


We usually say when someone can't stop talking.

When we talk a lot and are excited or stressed simultaneously, we no longer pay attention to our breathing, which becomes increasingly shallow.

Stop for a moment and concentrate on deep breathing. What does this mean exactly?

Deep breathing activates the auxiliary breathing muscles, such as the intercostal and diaphragm muscles.

The diaphragm is a large muscle between the chest and abdomen. 

When you take a deep breath, the diaphragm contracts and curves downwards. This gives the lungs more capacity to take in oxygen, and at the same time, the abdominal organs are massaged with each diaphragmatic activity.

The effects of shallow breathing...

Many women practice paradoxical breathing, i.e. they pull in their abdomen when they inhale and do not release it. So the diaphragm moves oppositely to what it should. When your diaphragm’s movement is limited, your breath becomes shallow, and your ribs and diaphragm become rigid. 

A poorly functioning diaphragm means you won’t be able to breathe fully. Shallow breathing can result in anxiety, panic attacks, fatigue, respiratory disorders, and increased heart rate and blood pressure.

Therefore, we must take care of the diaphragm.

Here are two simple ways to take care of your diaphragm daily:

1. Diaphragm Massage:

Gently massage the diaphragm daily by moving from the lower end of the sternum outwards along the costal arches.

I often use Rosemary Oil with a carrier oil for the diaphragm massage to enhance this effect.

Rosemary oil has an invigorating effect and increases blood circulation.

At the same time, you will be improving your digestion; Rosemary activates the gastric, bile and intestinal juices and thus has a digestive effect.

2. Take ten deep breaths a day:

Sit up straight on a chair.

Before the breathing exercise, you can inhale the Rosemary Oil through your nose a few times.

Place your hands under your ribs on your diaphragm and breathe gently in and out through your nose a few times without controlling your breathing.

Feel where the breath goes, what moves when you breathe in and out.

Now deepen the nasal breathing and breathe into the chest and abdomen.

Inhale for three counts >> Exhale for six counts.

A longer exhale allows the diaphragm to relax and regain its strength.

Practice this daily for at least three weeks. You will notice that your deep belly breathing improves, improving your lung capacity, calming the nervous system, and reducing other aches and pains.

Taking care of your diaphragm will enhance your well-being and give your body more room, physically and energetically.

Here is a video to demonstrate the exercise:



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