Better Breathing for Optimal Health

While a cardio routine may give your heart a great workout, it does little to increase the power of your lungs, improve the flexibility of your thoracic cavity, or strengthen your inhale and exhale muscles and thoracic diaphragm. Many fitness trainers focus on strengthening muscles that give you a sleek, sculpted frame, but you may also want to consider working out your breathing muscles to optimize that workout.

*The lungs hold:

• 6 quarts in males (average)

• 4.4 quarts in females (average)

• The residual volume (what remains in the lungs) is about a quart

Most people only use the top portion of their lungs, but the best breathing happens in the lower parts of your lung tissues. When you inhale with the lower portion of your body, your ribs, belly, sides and eventually your back expand. Your thoracic diaphragm flattens out and pushes your bottom ribs out. On the exhale, the diaphragm curls up and narrows your body as your lungs empty out spent air.

The pelvic floor also plays an important part in optimal breathing. There are several muscles extending from both your sit bones, pubic bone and tail bone that make up the "bowl" that help other muscles to contain and hold up your internal organs. On an inhale, the thoracic diaphragm flattens and the pelvic diaphragm relaxes; conversely, on an exhale the pelvic diaphragm contracts as you squeeze your abdomen.

These pelvic muscles, along with the thoracic diaphragm move in a synchronous rhythm during optimal breathing. When your body movement is aligned with your breathing, your center of gravity is where it should be: just under your belly button. A balanced breath includes your pelvic floor muscles and in turn makes you more stable.

*Belly breathing has many benefits, such as:

• activates the parasympathetic nervous system
• lowers blood pressure
• uses the lower, bigger, denser part of the lungs
• helps avoid constipation, acid reflux, IBS, GERD
• supports the health of your back and pelvic floor
• detoxes your body by stimulating and supporting the lymphatic system
• balances acidity and lowers inflammation
• massages internal organs

While doing belly breathing exercises that extend your abdomen may seem counterintuitive to looking fit and trim with a slender, toned tummy, strengthening these muscles will actually help you to "suck in your gut" whenever you want, and with more ease. It can also increase your endurance and conditioning during cardio workouts, and help you keep calm in stressful times. So for an optimal life - breathe deep!

*Vranich, Dr. Belisa. Breathe: The Simple, Revolutionary 14-Day Program to Improve Your Mental and Physical Health. 1st ed., St. Martin's Press, 2016.