In several cultures, especially the ancient eastern ones, healthy breathing is considered essential to life-long health. In our modern world, this focus has been lost in many ways. So, let’s first understand the anatomy, physiology and mechanics of breathing together.
The diaphragm attaches at the front to the xiphoid process (lower point of the sternum), the upper rib (costal) margins, and on the sides (laterally) to the 6th to 12th costal margins. (see diagram). At the back, its ligaments attach to the psoas major muscle and the 1st three lumbar vertebrae (L1-3).
The middle of the diaphragm is membranous and the edges are muscles. The tendinous middle part of the diaphragm is called the central tendon. It is important to understand that the diaphragm functions as both an involuntary and voluntary muscle with different fibers in the central and costal rib areas respectively. This explains why we don’t have to “think” or “remember” to breathe (we do this involuntarily); yet, we can also choose to sing or take a deep breath at will. A very unique muscle!
The physiology of breathing is rather complex. What is fundamental, however, is that our diaphragm allows for lung ventilation to occur. This increase in lung volume then allows for respiration, or gas exchange, to take place. Oxygen is absorbed into the blood and carbon dioxide is released out into the outside air. The oxygen absorbed is used to fuel our cells and molecules, providing us with the vital source of energy we need in order to function. There are aortic and carotid body sensors in our blood vessels that measure and assist with this gas exchange process.
What happens when we age? And is stress a factor?
As we age, our lung tissue and intercostal muscles lose their elasticity, making it more work to take a deep breath. Our ribs also build up calcium deposits, making the ribs and thorax more rigid and harder to expand. As a result, our respiratory rate increases (faster) and the depth decreases (shallower). The same respiratory response occurs during stressful situations and both together can make matters worse for us as we age.
This type of shallow, higher rate breathing can be harmful if left uncorrected as the sympathetic nervous system eventually becomes activated, causing adrenal fatigue, reduced immune function, insomnia, decreased concentration and heightened emotions.
How can Tai Chi support our diaphragmatic functioning and respiration?
One of the first areas involves awareness. Because of Tai Chi’s emphasis on body awareness, we can check in with ourselves during practice. Are we holding our breath during dan-yus? Or at anytime during the set? If so, parting your lips slightly while moving may help you avoid this habit.
The other significant aspect of our Tai Chi that supports good, healthy, diaphragmatic expansion is our emphasis on good alignment and posture. If we are able to maintain our diaphragm dome (or central tendon) directly over our pelvic floor during the set, including standing meditation, we will be able to optimize our diaphragm’s ability to expand the ribs and thorax enough to promote improved respiration. Finally, since all of our movements involve a wonderful expansion of the thorax and spine, this Art can help keep the negative effects of aging at bay, promoting good health and increased longevity!
Copyright ©️ 2024 Lila Zitouni
Translation by Jordi Awarita, Cathy Filion
Thanks Lila. We take our breathing for granted and I feel how much my Tai Chi helps me cope with stress. Undergoing cancer treatment, at the start waiting for doctors and test results, iI just got up and did our Foundation exercise in the waiting room . It was the breathing that came through as helping me let go and settle into my feet. Then gently practise. By the time the Doc comes I am calm, cantered and relaxed. Feeling that diaphragm area loosen and the breath cleanse. I like the diagram with your commentary as I can visualize that area of my Internals:)
Susan
Thank you for your comment Susan! How wonderful that Tai Chi is helping you in your healing journey! It is a good intention to keep you healthy for many years to come!! All the best, Lila 🙂
Very interesting! As my body changes during aging, one frustration has been some loss of height. This seems to have put more pressure on my intercostals and upper ribs as they curve to the sternum. It causes a lot of pain in the area but my Tai Chi practice definitely helps!
Thank you, Lila!
That’s wonderful Clare! Good you are feeling some improvement in this area with the moves.
This really resonated with me. I’m 81 and was diagnosed with COPD some 14 years ago. I’ve been practising Tai Chi for 24 years. I have to credit quitting smoking 14 years ago with also helping my lungs but most recently I have felt an improvement in my breathing which I can only attribute to Tai Chi as it’s the only real form of exercise I practise. Standing tall and getting aligned over the centre are fairly recent practice intentions for me and I believe it has helped my breathing directly. Thank you Lila, for articulating this so clearly.
This sounds like an amazing improvement, Susan!. As someone who can appreciate how important quality breathing is, it’s nice to have your Tai Chi practice to keep your health up!
Thanks, Lila, for the enlightening reminder that tai chi helps our breathing. I feel the benefits of deeper breathing after I have done Tai Chi.
That’s wonderful to hear, Norah. Breathing well is such an important part of our overall health and another good reason to pursue our Tai Chi!