Sorry it’s been a while since I posted a breathing break. Hopefully, you’ve all been breathing without me!
Let’s take a moment together now to focus on three long, deep breaths, reminding us of the importance of rib kinematics for better breathing and, consequently, better movement, posture and overall well being. Try it with me:
Take 3 breaths with your hands resting on your lower ribs, focused on rib movement horizontally—not vertically:
INHALE FOR A COUNT OF 5, feeling your lower ribs move OUT.
EXHALE FOR A COUNT OF 7, feeling your lower ribs move IN .
Inhale through your nose to benefit from the nitroc oxide (vasodilator produced by paranasal sinuses).
Exhale out of your mouth or nose—whichever feels more comfortable for you and enables you to best control and elongate each exhalation. I generally exhale out of my nose during my breathing practice but demo it through my mouth in the videos so it is easier for you to perceive when I transition from inhale to exhale.
Remember, money is in the exhale!!
Work on getting ALL of the air out, using your core (namely obliques & TVA) to bring your ribs in, back and down. Although you’ll feel some serious activation in your core, conversely, you should feel upper traps, neck, shoulders and pecs relax. An optimally performed exhale creates the space (zone of apposition—known as the “ZOA” to my PRI friends) necessary for your diaphragm to dome and relax up inside your ribcage—priming it for the next inhale (so you don’t compensate by pulling with all those chronically overworked upper-body muscles we’re trying to inhibit).
Breathing is a super power.
Use it to your advantage to enhance every aspect of your life from your mobility, strength and endurance to your mood, rest & recovery.