An organ underestimated by us, i.e. the diaphragm

The diaphragm through its extensive insertions connects with many organs and structures, for example, the lumbar spine, and more specifically with the 1-3 lumbar vertebra, with the esophagus (which passes through the diaphragm), with the liver, stomach, spleen, colon, duodenum, heart using ligaments and lungs with pleural effusion. Respiratory movements of the diaphragm are strongly connected to the work of other organs through receptors. Thus, if the diaphragm’s work is disturbed, then the discomfort may even occur in distant organs. However, you can exercise the diaphragm yourself at home!

Here are some tips on how to do it:

1. Lie on your back, bend your hips and knees. Place one hand on the breastbone, the other on the navel. Breathe in with your nose so that only your hand is raised on the bridge, then slowly breathe out with your mouth. Repeat five times. Take the next five breaths in such a way that only the arm on the navel is raised. Exercise slowly.

2. Lie on your back, bend your hips and knees. Take a deep breath so that only the abdomen rises up (this is where the hand was in the previous exercise), and then let the air out with your mouth in such a way as to draw the belly as much as possible (stick the navel to the spine). Repeat this exercise five times, but no more so that there is no hyperventilation.

3. Sit on a chair. Place your hands on the edge of the lower ribs to “hook” your fingers into the ribs. Then inhale with your nose and try to squeeze your fingers under your ribs as you exhale. When breathing in, don’t let your muscles push your fingers out. The next time you exhale, try to push your fingers a little harder, while gently slouching. Repeat this exercise five times.

4. Such exercises in addition to mobilising the diaphragm have a great effect on relaxation (especially if you do them outdoors), because you oxygenate the whole body in this way. In addition, by focusing only on your breath, you give your head rest, which is constantly chasing different thoughts. In short, two in one: health and rest!