Breathing Retraining: From Sick/Victims to Superhumans
Function of the Diaphragm (Health Benefits)
diaphragm, in normal health, does over 75% of the work of breathing at rest (Ganong, 1995;
Castro, 2000). Most modern people, as it is easy to observe, have predominantly chest breathing.
Does chest breathing interfere with the health of humans and
the normal functioning of the diaphragm? What are the benefits of diaphragmatic
Two Main Functions of the Diaphragm and Benefits of diaphragmatic
In this YouTube video, Dr. Artour Rakhimov explains how to perform the chest-breathing test and what the negative health effects of chest breathing are.
- To regulate efficient O2 delivery and (partial) CO2 elimination.
(Note that, while the majority of modern people believe in the deep breathing myth
and the poisonous nature of CO2, medical science has found dozens of benefits of
CO2 in the human body.)
Respiratory Physiology, by John West, documents that the upper 7%
of the lung delivers 4 ml of oxygen per minute, while the lower 13% of the
lung brings in 60 ml of oxygen every minute (West, 2000). Therefore, lower
parts of the lungs are about 7 times more productive in oxygen transport.
While normal breathing at rest has a small tidal volume (only about 500 ml
for a 70-kg person), it provides hemoglobin in the arterial blood with up to
98-99% O2 saturation due to the leading role of the diaphragm in the
In contrast, chest breathing is usually larger and deeper (up to 12-18 L/min
for minute ventilation, 700-900 mL for tidal volume, and 18-25
breaths/minute in mild forms of heart disease, diabetes, asthma and so
forth). But during thoracic breathing, blood oxygen levels are actually reduced due to inhomogeneous gas
exchange: the lower parts of the lungs do not get fresh air supply during
chest breathing. In certain cases, this pathology (chest breathing) can
greatly contribute to or even lead to pneumoperitoneum, emphysema, chronic
respiratory fatigue, severe asthma, bronchitis, cystic fibrosis, heart disease,
diabetes, cancer tumor growth, and other
- To perform lymphatic drainage of the lymph nodes from the visceral
organs. The diaphragm is a lymphatic pump, since about 60% of all lymph
nodes in the human body are located just under the diaphragm. Dr. Shields, in
his study, "Lymph, lymph glands, and homeostasis" (Shields, 1992), reported
that diaphragmatic breathing stimulates the cleansing of the lymph nodes by
creating a negative pressure pulling the lymph through the lymphatic system. This
increases the rate of toxic elimination by about 15 times.
Chest breathing at rest causes
lymphatic stagnation in the stomach, pancreas, spleen, liver, kidneys, large
and small colon, and other organs. Hence, effective lymphatic drainage is
also among the benefits of diaphragmatic breathing. This may sound as confusing
as trying to explain how does an annuity work to someone who has never heard of one, but simply
each function works off each other to create the bigger picture.
Other functions and benefits of using the diaphragm (not related to breathing)
- To help in defecation, urination, and vomiting by
increasing the intra-abdominal pressure. All these processes are mainly
reflexive in their nature and the contribution of the diaphragm to these
processes, in health, is small but valuable.
However, alveolar hyperventilation (or
elevated minute ventilation rates, due to thoracic breathing) can lead to spasm in the muscles of the
lower digestive tract, causing constipation. People with constipation strain
themselves too much (in the elderly, this often results in the formation of diverticula).
But with regular, gentle diaphragmatic breathing, bowel movements occur more
easily - and it becomes unnecessary to use the diaphragm forcefully (which creates
high intra-abdominal pressure) to make the bowel movement.
- To help in the production of speech (with one's voice) and other sounds (e.g.,
changing the intra-abdominal pressure. In normal health, high CO2 levels
dilate the airways, making air movements easier, while the diaphragm
naturally remains relaxed. In this case, the diaphragm plays a main role in
the generation of speech sounds and voice sounds.
When we switch to thoracic breathing (as during unnoticeable hyperventilation),
this function of the diaphragm is taken over by the chest muscles. The resulting hypocapnia constricts bronchi
and bronchioles, leading to a tenser voice and a higher pitch of the voice. This
effect is especially noticeable during singing, so it is not a surprise
that singing teachers encourage diaphragmatic breathing in their students.
Causes of the diaphragm dysfunction and chest breathing in modern
Hyperventilation is the main, and generally the only, cause of chest breathing
in modern people and their inability to enjoy the diaphragmatic breathing
benefits. Why? Because alveolar hypocapnia, regardless of the presence of
the ventilation-perfusion mismatch, leads to hypoxia in body cells, including the muscle cells of the diaphragm. As a result, the diaphragm gets into a state
of spasm. If breathing gets slower or closer to the
norm (e.g., due to breathing retraining), the oxygen level in the diaphragm will increase and it will be again the
main respiratory muscle used for breathing at rest.
How to restore function to the diaphragm
Diaphragm function can be improved using simple
Exercises, Techniques and Instructions. In order to achieve constant
abdominal breathing, it is necessary to use more special techniques. Medical
research and numerous clinical trials suggest that resistive breathing (e.g.,
pursed lip breathing and western respiratory sport trainers) improves diaphragm
function and lung function results. However, there are faster and better ways to
restore the functioning of the diaphragm and enjoy the benefits of diaphragmatic
breathing. You can find the names of these techniques right below here as your bonus content.
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