Breath for Stronger Core

Breathing relies upon the largest core stabilizing muscle of the spine—the diaphragm. The diaphragm, in turn, acts in concert with our other core muscles. Therefore, if the diaphragm’s activation is healthy, strong, and unimpeded, our more well-known core muscles (six-pack abs) will also be healthy and strong – able to sing their song. How do we remove the barrier from the optimum strength of these muscles? It’s easy. We perfect our alignment. Put the diaphragm in the physiological position it belongs in. Then, Breathe. Just breathe. Core strength and core connections will not only follow but must follow.  Easy-Breathe-y.      

25,000 times a day core strength.

The diaphragm contracts 25,000 times a day. That’s a lot. Since it is the one core muscle that tells all other core muscles how to behave, we’d be wise to ensure it contracts correctly. But our breathing is unconscious, so how could we be doing it wrong? And how could we correct it?

First, let’s make breathing conscious. We breathe when we’re asleep because we do it unconsciously. But for now, and in order to create change, let’s make breathing conscious. We will experiment with a new pattern because we’re thinking about it. That conscious pattern will become natural and then become our unconscious pattern.

Now that we are paying attention to our breath, let’s focus on the inhale. And let’s focus on all the core muscles simultaneously. You don’t have to name them in your head, just be aware that you have a circle of muscles that sit just under the skin’s surface, like the mantle of the earth sits below the crust. We’ll call it the Mantle-Core. The real core would be our diaphragm. Like the earth’s core is at its center, so is our core.

As you inhale, the real core contracts and lowers into your abdomen. Pressure increases in your abdomen. The Mantle-Core muscles must lengthen and contract simultaneously to keep that pressure from over-expanding the abdomen. If they just lengthened, you would have a floppy abdomen on inhale with guts spilling everywhere and major instability (danger) to the spine. Instead, the lengthening contraction (eccentric contraction) keeps your center contained, stable, and strong. Your spine is safe. Want more stability here? Elongate consciously on your inhale.

Core Synergy. The Mantle and the Core.

Transversus abdominus, psoas, quadratus lumborum, the intercostals, external and internal obliques—everyone lives under the guidance of the diaphragm. The diaphragm is wrapped around these tissues and interdigitates or informs these tissues. That’s a lot of working together in the core.

We spoke about the lengthening contraction on inhale. But on the exhale, that’s where you can consciously create contraction of your Mantle-Core. You can assist with the decreased intra-abdominal pressure by using the mantle-core muscles to decrease the pressure, thus creating more vacuum in the lungs, leading to a bigger inhale naturally. On exhale, you close the rib flare, tighten the bikini line, and feel the corset of mantle-core muscles interlace all the way around the torso. Now, you have a fully functioning breathing pattern. If you cannot close the ribs, or tighten the core muscles on exhale, keep working it. Seek guidance. Follow through. Do your homework.

The Two Parts.

The Mantle-Core is part two of a healthy, conscious breath pattern.

• Part 1 is the inhale –the diaphragm experiences a strengthening and shortening contraction. The Mantle-Core stabilizes all that downward pressure with a lengthening contraction.
• Part 2 supports the decreased intra-abdominal pressure as we exhale. We secure the space of our abdomen and stabilize our spine with shortening contractions (concentric contraction).

Get it right.

You are already strengthening the core with each breath. So why not create a small change and get it really right for strength, stability, and decreased pain?  You’ll have better function and better alignment, and best of all, you will eventually do this unconsciously.

Now, watch the breathing video. Words only get us so far; see this in action and make the change that will free up your spine. Besides, it’ll be great to hear your questions after. I love that part. 🙂

Oh, yeah, and that six-pack ab look?  It’s there! Right under your diaphragm!