Hi,
I'm Dr.
Kim.
Most people think they know how to breathe deeply.
You hear the cue,
Breathe from your belly,
And you try it,
And your belly moves,
So you think you're doing it right.
This talk may change your mind.
I've seen thousands of clients in person and online.
The knowledge I'm about to share with you has blown the minds of many,
Including very experienced meditators who sit for hours a day.
The key is to connect with your diaphragm,
Not your belly.
So let's get into it.
First,
We need to understand the diaphragm.
The diaphragm is a sheet of muscle that sits right beneath your lungs,
Separating your chest from your abdominal cavity.
Feel around the bottom of your ribs at the front with your fingers.
Now,
Poke into the soft area directly underneath your ribs.
This is where your diaphragm sits.
Imagine it like a parachute,
Attaching all the way from the front of your chest to your back.
At rest,
It curves upwards slightly.
Now,
Let me stress this.
Your diaphragm is the main muscle of breathing.
It's not your belly,
Not your ribs,
Or your chest,
Or your shoulders.
When you breathe correctly from the diaphragm,
Your belly moves outwards as a side effect.
The focus should be on your diaphragm,
Not on moving your belly.
When you inhale,
Your diaphragm should move downwards towards your belly.
That downwards movement creates space in the chest,
Allowing the lungs to expand and fill with air.
Your lower belly then expands as a result of this movement.
When you exhale,
The diaphragm relaxes upwards again,
Helping the air release naturally.
It's a simple rhythmic movement,
Down on the inhale,
Up on the exhale.
But here's the problem.
For a lot of people,
The diaphragm has become inactive.
They have completely lost connection to it.
How does this occur?
Years of stress,
Lots of sitting,
Poor posture,
Sucking in the belly to look flat,
All of these things can cause the diaphragm to stiffen.
When that happens,
The breath gets shallow.
You start breathing from the upper chest or neck instead of deep into the torso.
And this actually triggers your stress response.
It constantly sends the message to your body that you're not safe,
Even when you are.
This is why I teach all of my one-on-one clients how to breathe properly from the diaphragm.
Because stress,
Chronic pain,
And improper breathing all go hand in hand.
Now,
I've had clients who have been stuck in fight or flight for so long that their diaphragm actually moves the opposite way.
It goes up on the inhale and down on the exhale.
And when I guide them in breathing from the diaphragm,
On the first try,
They physically cannot,
Because their brain has lost connection with the diaphragm.
This is much more common than you think.
If this is the case for you,
Just know you can rewire your diaphragm to move correctly.
It may be frustrating at first,
But with time,
Guidance,
Awareness,
And patience,
You can rewire it.
Now,
Let's take this time to explore your diaphragm deeper.
Lay down on your back.
Bring your awareness to your lower ribs.
Start to explore this area with your fingers.
Gently start to massage the area that lies underneath your ribs.
Notice how it feels.
Is it tight?
Painful?
Tender?
If you are feeling discomfort in this area,
It's an indicator that your diaphragm isn't moving properly.
Now,
Place your hands by your sides.
Close your eyes and visualize your diaphragm.
See that large sheet of muscle that runs from the front of your chest to the back of your head.
All the way to your back.
Inhale and see your diaphragm moving downwards.
As you exhale,
See it moving upwards.
Inhale,
See it move down.
Exhale,
See it relax upwards.
Continue visualizing your diaphragm move in this way.
Now,
Relax your forehead.
Relax your belly.
And notice how the expansion of your belly comes to a halt.
As a side effect of moving your diaphragm.
The difference is very subtle.
It's all about where your focus lies.
This is the true foundation of deep diaphragmatic breathing.
When your diaphragm moves correctly,
It massages your organs,
Stimulates your vagus nerve,
And sends powerful waves of calm through your entire system.
It's no wonder experienced meditators say that this simple practice of connecting and visualizing their diaphragm has transformed their meditations.
My work is all about reconnecting with the natural intelligence of your body.
I would love to hear from you.
Did you learn anything new in this track?
Would you like me to create a standalone track dedicated to 10 minutes of pure diaphragmatic breathing?
Let me know if this would be helpful for you by leaving a comment below.
Thank you for your kind donations,
Reviews,
And for attending my live classes.
I am honestly so,
So grateful for this platform that allows me to share my knowledge with people all over the world.
Reading your reviews really makes my day.
Have a great day or night,
And I will see you tomorrow.
With love,
Dr.
Kim
