When trying to breathe, asthmatics develop a natural tendency to roll their shoulders forward, take shorter, shallower breaths, and use their upper ribs to breathe.
The upper ribs are really only meant to be used in times of dire need, such as after finishing a marathon. However, when this becomes a habit, such as in those with moderate to severe asthma, this can lead to a number of consequences.
The use of the upper ribs to breathe means that the diaphragm in the thorax doesn’t get much of a workout, and sits relatively undisturbed, gradually getting lazier. The diaphragm acts partly as the floor of the thoracic cage containing the heart and lungs, and partly as the roof of the abdominal cavity, where many of your vital organs sit.
In diaphragmatic breathing, the movement of the diaphragm causes a gentle massage to the abdominal organs, causing a rhythmic change in pressure in the abdomen, and importantly aids transit through the digestive system. During upper rib breathing, the diaphragm provides no assistance to the intestines, and they must rely only on their own small contractions to move digested material through the body, within a static environment. This means that digestive transit can become slower, and cause discomfort, bloating, constipation and the resultant haemorrhoids and increased pressure on the pelvic floor from straining.
A good way to check in with your diaphragm is to take a few deep breaths imagining your abdomen as a pair of bellows:
During inhale: push your belly button away from your spine
During exhale: suck your belly button back in towards your spine
If you find this fairly easy, chances are that your diaphragm is getting a good workout, and you don’t need to do much more. If however, this was virtually impossible or fairly difficult for you, there’s a good chance you’re not using your diaphragm enough. This doesn’t just apply to asthmatics, as desk workers, dentists, and others who hunch over for a lot of their day can also suffer from under-activated diaphragms.
If you want to look at improving how your diaphragm engages, repeat the above exercise for a few breaths a few times a day, and talk to your osteopath about how else you can improve your breathing technique.
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