Breath is a verb that means to inhale and exhale air, to live, or to let air pass through.
The diaphragm is not just a muscle that allows you to breathe. It forms the top roof of your deep core. It works in a direct, piston-like rhythm with your transverse abdominis, multifidus, and pelvic floor to regulate inner pressure, stabilize your spine, and support proper posture.
When you inhale, the descent, your diaphragm contracts and moves downward. Your belly and lower ribs expand 360 degrees, and your pelvic floor naturally relaxes and lengthens downward to accept the pressure.
During exhalation, the lift, your diaphragm relaxes and moves upward. Your deep core muscles and pelvic floor muscles contract and lift upward, expelling air and tightening your midsection like a natural corset.
Let’s dive deeper and understand that when we breathe properly, the way the body is designed to function optimally, and how the diaphragm plays a key role in core strength.
Intra-abdominal Pressure: Coordinated breathing builds a safe, functional pressure inside your core cavity to protect your lower back during movement.
Spinal Support: When the diaphragm and deep core time their movements right, they lock your spine in place and protect your lower back from injury.
Reduced Pain: Fixing a dysfunctional breathing pattern can decrease lower back strain and improve overall stability.
Working with clients for 35+ years, there are four consistent signs of a weak core.
1. Poor posture: Poor posture is just the inability to stand or sit upright due to weak core muscles.
2. Back pain: Your core supports your lower back when lifting, twisting, and engaging in activities and sports.
3. Overall weakness: Your midsection muscles fuel the strength of your limbs.
4. Fatigue: Shortness of breath or the inability to hold the midsection firm without effort or pressure on the back may be a weak, untrained core.
Fifteen minutes a day for 30 days will help your core strengthen and function optimally once again.
Connie Oliwa CYT, RHN 