The Gift of Breathing
Discovering the Missing Element
I haven't trained with weights in almost two months. In fact, I haven't really trained at all, which is rare for me. I've been dedicated to fitness for nearly two decades, so why the hiatus? Laziness? Apathy? Depression? No, none of the above. While my movements seemed fine to others, I noticed something was missing. My movements weren't as smooth as I would like. I realized that I had neglected a fundamental element of fitness: breathing.
More Than Just an Inhale and Exhale
Most of us breathe habitually, without much thought to the process. But are we breathing correctly? Take a deep breath right now. Did your chest and shoulders rise as you inhaled and then lower as you exhaled? If so, you're likely breathing in an insufficient and ineffective manner. The primary muscle responsible for breathing is the diaphragm.
The diaphragm is a dome-shaped muscle located between the thorax (chest) and the abdomen. When it contracts, it flattens, increasing the thoracic space and reducing pressure, which pulls air into the lungs. This process is called diaphragmatic breathing, and it involves the belly expanding and contracting rather than the chest and shoulders.
Breathing Like a Baby
Observe a baby breathing, or your pet dog or cat. You'll notice their belly region inflating and deflating. Babies are fresh from the creator and still in tune with their natural rhythms, hence why they breathe correctly. However, as we mature and participate in modern cultural traditions, we fall out of sync with these natural rhythms. Participation in modern culture begins the process of adulteration, or corruption, of our natural state.
In the Book of Matthew, Chapter 18, verse 3, Jesus says, “Truly I tell you, unless you change and become like children, you will never enter the kingdom of heaven.” My interpretation of this is that to unlock the kingdom of heaven, one must learn to breathe as children do—with the diaphragm.
Benefits of Diaphragmatic Breathing
Lowers heart rate
Increases oxygen delivery to cells
Reduces blood pressure
Lowers stress
Aids digestion by inducing gut motility
Corrects posture
Increases muscular strength and endurance
Detoxifies blood
Reduces likelihood of injury
Enhances overall energy levels while reducing energy expenditure
Supports the immune system
Improves focus and mental agility
Effective diaphragmatic breathing can unlock greater physical and mental capabilities, often referred to as accessing the kingdom of God in biblical terms. This interpretation suggests that any reference to the Kingdom of God in scripture is actually a reference to the body.
Mastering Diaphragmatic Breathing
I am embarking on a journey to reeducate my body by training my diaphragm. The significance of its location and its effects on posture, strength, and endurance fascinate me. Strengthening the diaphragm has a cascading effect on the bones it is connected to, reorienting the lines of tension, which in turn affects the other muscles connected to those areas.
The process of mastering a new skill involves four phases: unconscious incompetence, conscious incompetence, conscious competence, and unconscious competence. A skill is not mastered until it becomes an unconscious competence. I hope any of you who read this will join me on this journey of mastering diaphragmatic breathing and unlocking your full potential.
A Health Perspective
The concept of the Trinity—God the Father, Jesus the Son, and the Holy Spirit—is deeply ingrained in Christian doctrine. However, I propose that this concept also has a significant relevance to health. The Holy Bible, when broken down etymologically, means "The Book of Health." Approaching the scriptures from a health perspective reveals deeper insights into our well-being.
In my opinion, the trinity in the human body consists of the transverse abdominis (TVA) muscle, the diaphragm muscle, and the heart muscle. These muscles are crucial for the act of breathing, which is essential for life. Just as the father, mother, and child are fundamental to the life of a society, the TVA, diaphragm, and heart are fundamental to the life of the body.
Symbolizing Life and Breath
The ancient symbol, the Ankh, represents the TVA providing support and stability for the spine. This stability allows the diaphragm to fully contract, pulling in air that is then circulated by the heart, which rests on top of the diaphragm. Effective breathing, facilitated by the diaphragm, influences heart rate and overall well-being. For more on the symbolic and anatomical significance of the Ankh, refer to my previous essay on the Ankh's representation of life.
When the TVA creates stability, the diaphragm can efficiently contract, allowing sufficient oxygen to enter the body and travel through the blood. Effective breathing is characterized by a steady, calm rise and fall of the diaphragm, influencing heart rate and reducing stress.
Breathing should be at the foundation of every act you perform using your body. Before you begin to move, entrain your neuromuscular system to breathe effectively and efficiently. Once you become unconsciously competent at breathing, you can focus on other aspects of movement. Learning to breathe properly is a gift that can unlock your full potential and improve your overall health.