THE DIAPHRAGM: the great mover, soother and stabiliser
It's not just about breathing, and at the same time breathing is everything.
We all have a pretty good idea where our (thoracic) diaphragm is and its role in the shape and pressure changes in the body that underlie our breathing, so let’s think about it in other ways.
1. ONE MUSCLE OR THREE?
If we chart the embryological origins of the diaphragm, we might see the primitive muscle cells journeying in three directions. There is a flow from each side of the body towards the centre as well as a flow from the front to the centre. Looked at this way, we could envisage the diaphragm as having three sections, or maybe even as three separate muscles converging.
And, if we go on to take a closer look at that central tendon we might see, with our imagination, something like a a clover leaf. There’s a leaflet to support each lung and another one to support the heart.
When you’re next attending to your breathing, particularly if there is an experience of asymmetry, one side of the rib cage feeling more active than the other, you might bring the leaflets into your attention and use the image to activate a more symmetrical feeling-shape to your breath.
2. THREE-NESS IN ONE
We find three-ness playing out in various ways in our body and it often suggests to me the sacred idea of trinity. You might reflect on the three-ness of the singular structure of the diaphragm, the three cellular streams creating a one-ness that connects and supports the life-giving breath. This can be a useful focus for bridging from a breath awareness practice to meditation: following the streams to their meeting point.
Another theme you might like to explore, are ancient symbols of three-ness, for example notice how the ancient symbol of the triskelion (image above) might resemble the structure of the diaphragm. How might your experience of breathing change if each section of your diaphragm were a spiral? You might switch your attention one by one around the spirals, or set them all in motion simultaneously.
3. JELLYFISH & OCTOPUS
The diaphragm can resemble a jellyfish and pulse like a jellyfish, but when we bring forward its relationship (fascial) to the juicy, strong psoas muscles - it’s more like an octopus that can walk over the seabed (have a peep at this video).
Rcognising this, the diaphragm becomes central to our core stability in an interesting, mobile and rhythmic way. The lesson really is not to grip your centre - let it move, there is strength in the idea of "responsive" tone.
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3. SPINAL WAVES
The tendons of the crura weave connections to the long ligamentous ribbon of the ALL (Anterior Longitudinal Ligament), which runs from your skull (occiput) to the front of your sacrum and tail. Every breath, therefore, is a spinal wave and as such you might find that any back ache can be soothed by the breath (or be caught up in a breathing pattern). And, any intentional spinal movement you make in your yoga practice is never 'held' unless you have lost the companionship of your breath. Let your breath be the mantra of your spine.
4. RHYTHM & MOVEMENT
The breath rhythm and heart rhythm co-exist within the chest, the breath rhythm and peristalsis of the digestive tract co-exist in the abdomen, and the breath rhythm and the lunar/solar cycles of the gonads co-exist in the pelvis.
Notice that external respiration is a multi-directional, whole body event, not something that exists only in the container of the ribs. Each breath stroke ripples through all the tissues (and cells) like a pebble through the ecosphere of an ocean. Let your attention ripple out similarly, feel it support and soothe the busy-ness of all your organs and glands.
5. THE BREATH AND PRANAYAMA
It is true to say that breath and prāṇā are often conflated since it appears that the main vehicle of prāṇā into and out of the body is the breath. We learn, however, that the breathing practices described in texts like the haṭhayogapradīpikā aim to expand and elevate the pranic resources in the body. In short, breathing is the instrument we learn to play in order to affect the stock, location and flow of prāṇā.
The best and most long lasting results of prāṇāyāma practice are when we begin by inviting the breath into the experience. When we use our conscious mind to extend a hand of companionship to the breath, we will find that the diaphragm is more willing to co-operate with our technique (this goes for the pelvic diaphragm too).
Let your breath get accustomed to being witnessed (in a way the breath is a shy being), and first meet the breath without any intention to change anything. Be unhurried and be unambitious when you practice prāṇāyāma - patience, and “all is coming”.
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Truly beautiful work, Beverly! The poetry you bring to our bodies is so enriching. It leads me to remember that in fact we are more poetry than form. Thank you for this. 🙏🥰
Beautiful images of the diaphragm and its surroundings. What a magnificent thing the body is. When I did my first teacher training I had to be up at 4 and drive to be on the mat at 7. I remarked to my teacher that I was able to do that without a thought to the difficulty it entailed (kids, work, weather conditions). She said- that’s prana. The best explanation I’ve ever had.