Some notes on the mechanical aspects of breath
Diaphragm, abdomen, lower back, thorax, spine, neck, lips, eyes, pelvic floor, nose, mouth, tongue, cadence, depth, ratio, pause, and vocalization.
Today, I felt like considering what I’ve learned about the mechanical aspects of breath over the years. All of the below is restricted to what is available in everyday circumstances, as opposed to set-aside breathing practices.
The accessory muscles of breathing
Purely Diaphragmatic breathing is felt subjectively as a filling of the pelvic bowl. To be “purely diaphragmatic”, all the accessory muscles of breathing, outlined below, must be relaxed: the chest not moving, and the abdomen only moving a hairsbreadth, as the superficial abdominal muscles remain relaxed. This is a very peaceful, low respiratory-rate breathing.
The external muscles of the abdomen can be used to either draw in more breath in a relatively relaxed way, or to forcibly squeeze every drop of stale air out of the lungs in preparation for a large inbreath.
Expanding the lower back with the breath, subjectively for me, is slightly more energizing than using only the abdomen.
Thoracic breathing has four basic dimensions of expansion possible: the chest out, the upper back out, the sides of the ribs out, and the clavicles up. This breathing is useful when core stabilization requires that the abdomen be active and tensed. It is also useful as a component of singing, yelling, or talking loudly. Each of the four dimensions can be engaged independently.
In between abdominal and thoracic breathing is spinal breathing: by moving the spine, forward, backward, or to the side, centered on the point where the thoracic spine meets the lumbar spine, air is easily pumped mechanically in and out of the lungs.
Cervical breathing is what I call using the muscles of the neck and jaw to lift the ribcage just a bit more. This is useful, for example, if a long breath-hold or an extra loud shout is required.
The lips can be used to regulate the flow of breath, for example, when lifting a heavy weight, to use air pressure as part of the supporting mechanism for the spine, without holding one’s breath.
Involving the eyes can regulate the general level of nervous system excitement effectively, by such actions as widening the eyes on the in-breath or going into “sleepy eyes” on the outbreath.
The pelvic floor can be lightly lifted used to either to “push” more air into the thorax when the abdomen is fixed on an in-breath, or to “squeeze” more air out on the outbreath.
The location of inbreath and outbreath
Using the nose for the inbreath warms and humidifies the air. Using the nose for the outbreath regulates the outbreath speed. Using the mouth for the inbreath allows maximum energizing breath (as found in panting). Using the mouth for the outbreath allows maximum “release of tension” breath, as found in sighing.
The “Gears” of the Tongue
I think of four gears of the tongue:
The back of the tongue pressed on hard palate: the tongue muscle helps support postural firmness in this location.
The tip of the tongue on the soft palate allows the most flexibility when nasal breathing.
The tongue suspended in space (not touching any part of the oral cavity) is useful for mixed nasal and mouth breathing.
The tongue hanging loosely, especially if the lips are just slightly parted, the most relaxing, as this supports relaxation of the muscles of the jaw.
Cadence, Depth, Ratio, Pause, and Vocalization
The rate of breathing is voluntarily controllable, from fast to slow, as is the depth of breathing. At the extremes, fast and deep is tremendously energizing. The ratio of inbreath length to outbreath length can have energizing or calming effects. Pauses (suspensions) can occur at either the fullness of breath, or at the emptiness of breath. Vocalization on the outbreath (such as the gentle wind sounds created by slight constriction of the windpipe, sighing, or yelling) can support the energy.
Conclusion
There are innumerable ways to work with the breath mechanically. Many practices have additional forms beyond these, such as alternate nostril breathing, visualizations, and symbolic significance to breath forms. Each of these has differing effects. Enjoy your exploration!