Breathing Alignment, Core & Pelvic Floor, Intra Abdominal Pressure

When we talk core muscles its tva, obliques, multifidus and pelvic floor but everyone forgets the diaphragm. The diaphragm’s two main functions involve breathing and biomechanics. It’s one of the most important muscles for maintaining intra-abdominal pressure. Incase you do not activate the intra-abdominal pressure, it may result in poor motor control and lack of spinal stability that can lead to misalignment of the spine. When the diaphragm is not properly engaged, other muscles must compensate, which increases the risk of injury & dysfunction in breathing.
If the core muscles can’t maintain internal pressure and the spine loses stability, movement suffers.
Core muscles don’t move heavy weight; they stabilize the spine while other muscles move load. Put another way, intra-abdominal pressure is like a weight belt applied from the inside. A proper core-training program should teach participants how to maintain a neutral spine while breathing and moving the extremities.
Breathing & Pelvic Floor muscles
We need to train our student with proper healthy breathing patters, if due to some reason one cannot demonstrate a proper breathing pattern then the diaphragm will lack coordination, endurance and strength to function its role of postural stabilizer. Hence proper breathing pattern should be our priority.
As yoga teacher we need to know the connection between breathing and pelvic floor muscle function. But I realized, that likely most people don't realize there is a connection there. Think about it.
Now if you have to cough or shout - something that requires us to breathe out forcefully, the abdominal muscles are going to contract more forcefully. This increases the pressure in our abdomen a lot. The pelvic floor muscles now have to contract a lot as well, to help prevent things from being pushed down.
For people that have issues with continence, it is often this coordinated movement that is disrupted. Muscles may be too tight (not relaxing enough) or too weak (not contracting enough).
With every breath, abdomen muscles, pelvic floor & diaphragm are meant to work together, creating and regulating pressure. It helps to think of our trunk as a pressure canister:
On an inhale, the diaphragm lowers, exerting pressure out into abdominal wall and down on the pelvic floor
On the exhale, the diaphragm rises as the abdominal wall moves in and the pelvic floor lifts.
When we exhale under normal conditions, this process happens without any effort or conscious attention. But when demand for oxygen is high (exertion), a forceful exhale causes deeper abdominal contraction and pelvic floor contraction.
What is the intra abdominal pressure (IAP) like? There is a space called peritoneal cavity in the human abdomen. It contains several organs such as stomach and liver, and the pressure in the abdominal cavity is called as IAP. Its a concept of pressurizing your core through abdominal bracing and “belly” breathing. To achieve IAP, you breathe into your belly/core using your diaphragm rather than your chest. This method is the most efficient way to breathe so you can maintain good spinal health and prevent issues with surrounding musculature.
What is the effect and influence of the increase of IAP? As IAP increases, the “body center” of the trunk and spinal column is supported as the axis of the body[8]. Then, the stability of the spine increases, and it is possible for a person to keep a good attitude to stand straight without any difficulty. Furthermore, the performance in the exercise and sports would be improved, because of the increased stability of the body trunk and waist in various movements.
How SHOULD we breathe?
Our body is designed to allow for deep, 360 degree breathing. In other words, the ribs should expand and contract circumferentially and equally in all directions. This allows for deep breath and full excursion of the diaphragm.
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[@sureshpattabhiraman3651]

You put so much effort I wish more people get to view and benefit

[@coachriteshpatel]

Hope for the best Suresh

[@BHARATCHAWDAOMYOGA]

Very well explained everything and classic method of breathing mechanism

[@coachriteshpatel]

Thank you Bharat Bhai.. Long time. How are you ?

[@vesnabonita]

Wow super video

[@coachriteshpatel]

thank you Vensbanonita. for your comments

[@zoraart]

Thank you 🥰🥰🥰

[@coachriteshpatel]

You’re welcome 😊

[@okapastini]

Amazing Ritesh, always get benefit from your video 🙏😍

[@coachriteshpatel]

Thank you Oka. Hope all is well. are you in Bali ?

[@fayisa668]

Wow thanks

[@coachriteshpatel]

Welcome 😊

[@PittieTictures]

Wonderful presentation sir. This is the best one I have seen on TH-cam so far regarding IAP. I was confused towards the end however; my biomechanics trainer promotes creating IAP by pulling the abdomen inward - belly button in toward the spine. She then asks me to breathe the rib cage and surrounding areas outward 360 degrees without recruiting accessory muscles or hiking the shoulders. However, when researching here on TH-cam, I find many videos of individuals asking that IAP be created by inhaling, and pushing out or bracing so that you have minimal collapse of the abdomen upon exhalation. Which method do you abide by? Thank you sir, have a wonderful day.

[@coachriteshpatel]

Thank you BroHeyZeus. Take care, keep smiling, Namaste

[@sukhadad]

Sir great information 🙂
Pls guide asanas and pranayam for this issue 🙏

[@coachriteshpatel]

Sure 👍

[@nhungdoan8505]

Hi sir, can i fix my prolapse stage 2 with yoga. I am trying to fix my breathing pattern and hope it can assist me in prolapse treatment. In VN, it is hard to find therapists for prolapse

[@sureshpattabhiraman3651]

Something is amiss in your series , you put so much effort in explaining I am

[@coachriteshpatel]

Thank you so much 😀

[@bindiyanirala1324]

good morning just amazing knowledge thx I want to learn yoga any video where I can start my journey
I just seen you have lots of breath ing video which one for bigner and yoga as well can you guide me please

[@coachriteshpatel]

Namaste Bindiya.. start with Breath Awareness.

[@bindiyanirala1324]

Yes I got it thanks

[@lightyagaming7403]

Hello sir , if you have any program for daily yoga practice. I would like to add yoga to my lifestyle

[@coachriteshpatel]

Will upload soon

[@sukhadad]

Also pls suggest pranayam and yoga for hital hernia 🙏

[@coachriteshpatel]

any breath awareness is good enough avoid kaplabhati and bhastrika

[@bindiyanirala1324]

please make 2nd part

[@coachriteshpatel]

working on it

[@bindiyanirala1324]

can I get a link please sir

[@harekrishna5410]

Hindi m bhi availble karviye .please

[@coachriteshpatel]

Not possible Mani... because most of the names are in English.. so will be difficult.

[@melina-maneli]

Hi

[@coachriteshpatel]

Hi

[@melina-maneli]

@@coachriteshpatel What is your solution for treating pelvic rotation?