The Muscles of Breathing
Once you know through experience how to use your breathing muscles correctly for maximum airflow, for maximum life flow, you will understand why correct breathing is soooo important.
Open Airway Anatomy
Look at the anatomy of the tongue. There are plenty of images online so that you can see the tongue from many angles.
Look especially at the side angle. Notice that the root of your tongue sits against your epiglottis, the flap that opens to allow your airway to open when you breathe and close when you eat, so that food doesn't go down your airhole.
Feel your throat with your hand and stick out your tongue. Your throat structure changes. Now, keeping your hand on your throat to feel it change, breathe through your nose or mouth. Both ways you can take in and let out more air than when your tongue is inside your mouth normally.
The more you stick out your tongue the more open your throat becomes, so the more air you can get in. This is called Open Airway Breathing.
Breathing Muscle Anatomy
You have three, main, breathing muscles and muscular sets - the diaphragm, chest and abdominal muscles. Look at the anatomy of the diaphragm. There are plenty of images online so that you can see the diaphragm from many angles.
Look especially at the side angle. Notice that the diaphragm is dome shaped, and that it pulls down when you breathe in and relaxes up when you breathe out. It's the largest, most powerful muscle in your body - bigger than your hamstrings - so when it pulls down your abdominal organs have to move out of the way.
So when you eat too much food you cannot breathe as easily, because the food in your stomach blocks its descent. That's why you don't do breathing exercises immediately following a meal. They won't be as effective.
Singers know not to perform immediately following dinner. They have food after they have entertained the crowd, not before.
That's also why you do breathing exercises when your tummy is upset. You massage your stomach with your diaphragm!
Chest Muscles give you 25% of your Oxygen
Now let's look at your chest muscles. Look at the anatomy of the intercostal muscles. There are plenty of images online so that you can see the intercostal muscles from many angles.
Notice that your inspiratory intercostals are at the front of your chest and the expiratory intercostals are at the back and sides of your chest. In other words, when your breathe in your inspiratory intercostals pull your chest up at the front and when you breathe out your intercostal muscles pull your chest down at the back.
Yes, your back intercostal muscles pull down, helping you to breathe out, whereas your front intercostals pull up, helping you to breathe in. Your body is a wondrous, living temple.
Abdominal Breathing Muscles give you 75% of your Toxic Release!
Now let's look at the anatomy of the abdominal breathing muscles. There are plenty of images online so that you can see the abdominal muscles from many angles.
Notice that your abdominal breathing muscles - rectus abdominis, internal oblique, external oblique, and transversus abdominis serve a number of functions in respiration that mainly assist expiration but can also function in inspiration.
You rectus abdominis flexes your trunk towards the front. Moreover, working together with other abdominal muscles, it compresses the abdominal organs and increases the intra-abdominal pressure, which has an important function in processes such as forced breathing, child birthing, shitting and peeing.
Along with other abdominal wall muscles, the internal oblique muscle flexes and bends the trunk, assists forced expiration by depressing the lower ribs, and helps to maintain intra-abdominal pressure in shitting, peeing and childbirth.
Along with other abdominal wall muscles, the external oblique muscle flexes the trunk, assists expiration by depressing the ribs, and assists to maintain intra-abdominal pressure in evacuation of shit and pee and supports intra-abdominal organs.
The transverse abdominis is located in the abdomen immediately inside of the internal oblique muscle. It arises from the inguinal ligament, iliac crest, the inner surfaces of the lower six ribs and from the thoracolumbar fascia.
It is the deepest of the four abdominal muscles. It extends between the ribs and the pelvis, wrapping around the trunk.
Typical signs of a weak transversus abdominis are toned abdominals above the navel but a bulge below it. You may experience an inability to hold in the stomach after a large meal or when gassy, and lower back fatigue after prolonged standing or walking.
The abdominal muscles as a group support the trunk, allow movement and hold organs in place by regulating internal abdominal pressure. The deep abdominal muscles, together with muscles in the back, make up your 'core' muscles and help keep your body stable and balanced, and protect your spine.
Bad Baboon Breathers pull their chests up at the front and fail to pull their chests down at the back, causing oxygen excess and carbon dioxide excess. This is why the Buteyko method of breathing works temporarily - it stops the double excess.
Unfortunately it doesn't train you in Open Airway Breathing, but in suppression of breathing which, long term, doesn't work. What works is to use your diaphragm first, then to use your inspiratory intercostals, then to use your abdominals, then to use your expiratory intercostals. THAT'S good breathing.
So how do you retrain your breathing? How do you go from Bad Baboon to stellar singer?
You go to Laughing Monkey Medicine and learn to laugh. When you laugh your tongue moves forwards naturally, opening your airway, and your abdominal muscles work correctly to push air out of your lungs.
Then, because of need, your in breath begins in your abdomen because you use your main breathing muscle - your diaphragm - first and your secondary breathing muscles (intercostals) second and your abdominal muscles (core) third, for strong breathing and to build pressure for shitting, peeing and thrusting???.
And then you practise the first 14 Tongue Positions as given in the videos there. They activate reflexes in your body that make you breathe out more than in, so that you then begin your in breath with your diaphragm. In this way you retrain yourself out of Bad Baboon Breathing and into the natural, God-given use of your physiology that you need to stay well.
Your 14 Muscles of Breathing
You have 196 muscles in your body that can be specifically activated and relaxed with Reflex points. The main 14 - including your "core" muscles in your abdomen - can be activated and relaxed with sound.
Your core is the central part of your body. It includes your pelvis, lower back, hips and belly. The rectus abdominis has your abs.
1 Rectus Abdominis
Feel it with your hands, from pubic bone all the way to the tip of your breastbone. Laugh Down 14 times on the sound "air". Then feel how much it's relaxed and changed in shape and flexibility (more pliable) and position (pushed further forward). The levels of this muscle are your "abs".
You may feel this well by bending straight backwards, then Toning Down on the sound "air" which will allow you more stretch in the back bend.
2 External Obliques
Feel it with your hands. Laugh Down 14 times on the sound "ah". Then feel how much it's relaxed and changed in shape and flexibility (more pliable) and position (pushed further forward).
You may feel this well by bending diagonally backwards, then Toning Down on the sound "ah" which will allow you more stretch in the back bend.
3 Internal Obliques
Feel it with your hands. Laugh Down 14 times on the sound "aw". Then feel how much it's relaxed and changed in shape and flexibility (more pliable) and position (pushed further forward).
You may feel this well by bending diagonally backwards, then Toning Down on the sound "ah" which will allow you more stretch in the back bend.
4 Transverse Abdominis
Feel it with your hands. Laugh Down 14 times on the sound "er". Then feel how much it's relaxed and changed in shape and flexibility (more pliable) and position (pushed further forward).
Place your hands at your waist and Tone Down on the sound "er". Feel how the waist pulls in more than when you don't make the sound, but simply breathe out.
5 Diaphragm
Feel it with your hands, placing your left hand on your lower chest and your right on your upper belly. Laugh Down 14 times on the sound "ee". Then feel how much it's relaxed and changed in shape and flexibility (more pliable) and position (pushed further forward). Feel how big your breath is when you breathe in
6 Inspiratory Intercostals
Feel it with your hands, placing your left hand on your upper chest and your right on your lower chest. Laugh Down 14 times on the sound "oo" as in "wood". Then feel how much it's relaxed and changed in shape and flexibility (more pliable) and position (pushed further forward). Feel how big your breath is when you breathe in!
7 Expiratory Intercostals
Feel it with your hands, placing your left hand behind your upper chest and your right in front of it. Laugh Down 14 times on the sound "oo" as in "you". Then feel how much it's relaxed and changed in shape and flexibility (more pliable) and position (pushed further forward). Feel how long your breath is when you breathe out!
8 Erector Spinae
YOUR BACK SUPPORTS YOUR FRONT
Your Erector Spinae muscles are divided into three groups, from medial to lateral -
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Spinalis muscles.
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Longissimus muscles.
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Iliocostalis muscles.
Feel this with your hands, placing them behind your neck. Laugh Down 14 times on the sound "a" as in "hat". Then feel how much it's relaxed and changed in shape and flexibility (more pliable) and position (head pulled further backward).
9 Multifidus
The Multifidus is a series of small, triangular muscular and tendinous bundles located on either side of the spinal column, where they fill the groove between the transverse and spinous processes of the vertebrae,
Feel it with your hands, from your sacrum and up your lower back. Laugh Down 14 times on the sound "o" as in "hot". Then feel how much it's relaxed and changed in shape and flexibility (more pliable) and position (pushed further forward).
10 Trapezius
The trapezius muscle extends over the back of the neck and shoulders and moves the head and shoulder blade. The trapezius muscle is mainly postural but is also used for active movements such as side bending and turning the head, elevating and depressing the shoulders, and internally rotating the arm. The trapezius elevates, depresses, and retracts the scapula.
Feel it at the back of your neck. Laugh Down 14 times on the sound ". Then feel how much it's relaxed and changed in shape and flexibility (more pliable) and position (pushed further forward).
11 Rhomboids
The rhomboids are a collective group of muscles formed by the rhomboid major and minor. The rhomboids are important in upper limb movement and stability of both the shoulder girdle and scapula.
If your rhomboids are weak or injured, you might experience chronic back pain. If you strengthen your shoulders and pectoral muscles but you don't balance that by strengthening your rhomboids, you risk impingement in your shoulder. You may develop rhomboid muscle pain as a result of poor or incorrect posture. sitting for extended periods. injuries from straining, overstretching, or tearing the muscles.
Pulling your shoulder blades back, and together (scapular retraction), and then squeezing them together is the most effective way to exercise the rhomboid muscles.
Laugh Down 14 times on the sound ". Then feel how much it's relaxed and changed in shape and flexibility (more pliable) and position (pushed further forward).
12 Latissimus Dorsi
The latissimus dorsi is a large, flat muscle on the back that stretches to the sides, behind the arm, and is partly covered by the trapezius on the back near the midline. It's responsible for extension, adduction, transverse extension also known as horizontal abduction (or horizontal extension), flexion from an extended position, and (medial) internal rotation of the shoulder joint. It also has a synergistic role in extension and lateral flexion of the lumbar spine.
Due to bypassing the scapulothoracic joints and attaching directly to the spine, the actions the latissimi dorsi have on moving the arms can also influence the movement of the scapulae, such as their downward rotation during a pull up
13 Levator Ani
The levator ani is a broad, thin muscle group, situated on either side of the pelvis. It is formed from three muscle components: the pubococcygeus, the iliococcygeus, and the puborectalis.
It is attached to the inner surface of each side of the lesser pelvis, and these unite to form the greater part of the pelvic floor. The coccygeus muscle completes the pelvic floor, which is also called the pelvic diaphragm.
It supports the viscera in the pelvic cavity, and surrounds the various structures that pass through it. The levator ani is the main pelvic floor muscle and painfully contracts during vaginismus. It also contracts rhythmically during orgasm.
Feel it with your hands, placing them behind your butt and on your groin. Laugh Down 14 times on the sound "" as in "". Then feel how much it's relaxed and changed in shape and flexibility (more pliable) and position (head pulled further backward).
Pubococcygeal Muscle
The pubococcygeus muscle or PC muscle is a hammock-like muscle, found in both sexes, that stretches from the pubic bone to the coccyx (tail bone) forming the floor of the pelvic cavity and supporting the pelvic organs. It is part of the levator ani group of muscles.10 June
The pelvic floor (pubococcygeus) muscles are located between the tailbone (coccyx) and the pubic bone within the pelvis. They support the bowel and bladder (as well as the uterus and vagina in females). Muscular bands (sphincters) encircle the urethra, vagina and anus as they pass through the pelvic floor. What are the 5 pelvic floor muscles?
The pubococcygeus, ileococcygeus and ischiococcygeus most likely provide the physical support or act as a “floor” for the pelvic viscera. On the other hand, the puborectalis muscle provides the constrictor function to the anal canal, vagina and urethra.
14 Quadratus Lumborun
This is the deepest back muscle, which originates from the iliac crest and inserts on the transverse process of lumbar one through five and the lower part of the twelfth rib. It tucks your tail under when shitting, thrusting your pelvis or breathing or singing from your lower belly.
Your 7x2 Breathing Muscles
When you breathe in your diaphragm pulls down, contracting inwards and displacing your abdomen. Your inspiratory intercostals pull up, elevating your chest.
At the same time your erector spinae pull back, your multifidus pulls your spine up straight, your trapezius pulls up, your rhomboids pull back and your lats (latissimus dorsi) pull back. You stand erect.
When you breathe out your core, abdominal muscles pull your tummy in, pushing the air out. Your quadratus lumborum tucks your tail in and your levator ani (the strap underneath you) pulls up. It's similar to having a big shit.
In fact, when you sing, if you imagine holding a two dollar coin between your buttocks and pull in, you will reach the highest notes in your range more easily. This is what opera singers do when going for the big, bright notes at the top of their range.
Lastly, your expiratory intercostal muscles pull down at your back. Try this. Sit on a chair, breathe out and bend down. Once you are fully down and your breath is fully out, lift your head so that it is in line with your body and notice that you breathe out even more, using your expiratory intercostal muscles.
Age Reversal Breathing
To reverse aging is easy. Simply detoxify yourself. Your toxins are stored in the cells of your tissues. To get them out you need to do the above breathing technique every day, because it ensures that you breathe out fully.
You see, 70% of your toxins come out through your lungs, 20% through your skin, 6% through your kidneys and bladder and 4% through your bowels. So doing a full outbreath thoroughly every day is of paramount importance to age reversal.
The Breath of Happiness
Laugh Down, bend down - keeping your hands on your knees - and finish with your head between your knees. Then lift your head so that it's in line with your body, and hold your breath out until you feel a strong urge to breathe in.
When you breathe in you will notice how it starts at your pubic bone. This is full, thorough, Correct Breathing. This is the most important exercise that you need to do to detoxify all of your cells and rejuvenate your body for age reversal.
So do it for seven minutes before breakfast, lunch, dinner and bedtime.