Belly Breathing vs. Abdominal Opposition - BETTER Way to Breathe for Health and Performance (2021)
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- čas přidán 5. 07. 2024
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Belly Breathing vs Abdominal Opposition
A lot of people have misconceptions in regards to Diaphragmatic Breathing. Quite frequently I will work with someone who believes they know how to leverage their diaphragm effectively because they learned how to do Belly Breathing in a yoga, meditation, or singing instruction.
While well-intentioned, the instruction to allow the belly to move forward during inhalation actually prevents effective coordination of the diaphragm and abdominals and robs us of the following benefits:
1. Circumferential expansion of the rib cage and abdominal cavity
2. Improved symmetry of movement of the diaphragm
3. Control of the center of mass
4. Posterior spinal decompression
5. Thoraco-abdominal pelvic stability
6. Dynamics of the thorax and pelvis
During Belly Breathing, the downward force of the diaphragm and conscious relaxation of the abdominals promotes the following:
1. Movement of the guts forward, down and out
2. Shifting of the center of mass forward
3. Ineffective recruitment of deeper abdominals and pelvic diaphragm
4. Decreased thoraco-abdominal pelvic stability
5. Increased asymmetry in the movement of the diaphragm(s)
6. Increased demand on the anterior pelvic diaphragm
7. Decreased dynamics of the thorax and pelvis
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Folks please understand the principle He is targeting posterior expansion with anterior opposition. In other words, back should expand and the belly should pretty much stay still (to support the expansion). The belly would nevertheless expand mildly and it is fine. This can be done even while sitting as long as you are aware of what part of the body you are expanding with each breath. Thank you very much Chaplin for this video.
Thank you for this comment!! Explained very well and super helpful for everyone watching.
Still amazed how much accurate and helpful information you can pack into 3 short minutes! WoW! Very professional. And the content of it is SO relevant and important for all people who want to access full capacity of their breathing. I also completed your short breathing course and it was really helpful too! Highly recommended!
I have been struggling with pain when breathing during exercise for YEARS and I just want to say thank you as this is a huge help!
That is so awesome to hear. Thanks for watching!
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As a brass player I've been belly breathing for 10+ years and this is the first time I've heard of abdominal opposition breathing and it makes so much sense.
One of the most natural action for a human is the yawn. When we yawn the diaphragm opens with the jaw. Thus creating the diaphragmatic breathing! Everything is simple if just pay attention to what our body does naturally!
Great tip!!
GOOD ONE!!
Look up Pandiculation. It's basically yawning and stretching at the same time.
This has given me instant relief from hiatal hernia discomfort. Thank you!
So happy to hear it!!
Absolutely amazing video! Thanks for sharing! ❤
You are very welcome!!
Thank you so much! I've been learning more contortion recently and this helped so much!
You are so welcome!!
Thanks a lot! You have hit Bull’s eye. Like me a number of fellows must be suffering. So called Belly (not diaphragmatic) breathing if not able to utilise diaphragm can cause a no of difficulties like bladder problem & incomplete breath , structural unbalance etc.
Really grateful to you.
One thing I learnt from mistakes was that I could easily correlate & identify the mistake once I saw your video. God bless you!
The above comments are from Girish Ahuja an Indian 70 years old
I had structural imbalance and incomplete breath but this is making my breathe better and making me stronger
You're very welcome! I'm glad the information resonated with you and that you found it helpful.
Finally an explanation and one that makes sense. Thank you
You are very welcome 🙏🏼
Yoga instructor here and I am definitely going to look up more information on this technique. I liked it because it sort of explained why I felt unconfortable many times while doing belly breathing. Great video!
I think the exhale is more important. Think how you exhale when you are being intimate with someone or when getting a massage. The stress release is in the exhale. Remember breathing out with a sound when you are suddenly relieved of a stressful situation. Exhaling is the key.
Humans have a bias towards inhalation. Exhalation is the letting go. Completely agree.
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I'm an avid yogi and I realize that while teachers do say belly breathing, they really do try to point us in the right direction. But for ppl like me, I just didn't understand or maybe I wasn't listening. It really effed up my body and I'm still recovering, only thanks to a yoga teacher who teamed up with a trainer who really got specific with it. Still working on improving and relaxing as much as possible though, so thanks for this vid!
Could not agree more. Your story is a very common experience. Glad you are putting it together! Still love my yoga friends!
Thank you for this video! I am a yoga instructor who has taught that kind of breathing but you are giving me some pause here.
Oh my God this actually helped change where I was breathing- I'm gonna start noticing this more and hopefully I will stop feeling so dizzy when exercising my midsection. Thank you s o much
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You are most welcome!
Thank you very much for this video. It has helped clarify what I felt was wrong with belly breathing. I’ve had considerable anxiety and have been trying to manage it with belly breathing but it only made me more anxious because it never felt right. Your explanation helped me better understand the anatomy of proper breathing and now I’m more relaxed and less concerned with whether the rise and fall of my belly is at an appropriate level. Thank you again
BS
@@snookergaming6295 bs what i share the same experience when belly breathing i never feel comfortable
Feeling it right nowww
@@rizzwan-42069 same!
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I appreciate this video and explanation! This is actually the same basic thing my physical therapist has been teaching me…but after hearing about diaphragmatic breathing and watching videos, the concept of belly breathing, which I was attempting to do, really threw me off (as it has in the past when I tried it)…it causes me to have very insufficient breaths leading to heart palpitations. So thankful for another way to conceptualize and practice getting an entire/full breath!
Thanks so much for watching!! Different people require different insights, often at different times, and it sounds like this one worked well for you. So glad that this was helpful!!
wait heart palpitations i had some heart problems a few days ago will check
and i belly breathe
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Great info all yoga teachers should know this
Thank you VERY much for all these unique, thoughtful explanations, even more than the practices themselves (because if you don't understand it, how can you do it?). Regarding yoga, Pilates too, these practices began with pure intentions (especially yoga as a philosophy predating the asanas), but from the latter twentieth century to now, they have become complicated due, in part, to becoming "fashionable." I have an antique book of yoga (first printed in 1898), and the asanas in descriptions/diagrams are very simple, really childlike, not at all like today's "yoga," and the breathing is much more as you are describing here. I notice this in everything, e.g., the performing arts, ballet, the visual arts: the natural, free flow of creative energy is no longer of emphasis, but rather technicality (not necessarily technique) is most important. Hence, people are tense and tight from over-striving, even at exercise. People even over-strive not to strive!
You are so welcome. I agree 100 percent that the fashionable aspect and modern interpretations of yoga have brought it farther and farther away from its roots. That’s why some yoga instructors get it and others (probably the majority) do not.
Also, I can’t stress enough that learning how to let go during an exercise as you have described is best.
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@@joebloe1401 Thank you!
Thanks for posting this. We were always told in yoga training in India not to do that. It's a misconception that you get more oxygen from bulging the belly out and the research was done around 100 years ago in India.
Nice addendum to my "improve my breathing" journey.
Awesome!! Good luck with the journey. It’s worth it
This is super helpful! Thanks!
Nice video. This is how I learnt to breathe while fighting. Consider re-doing or adding a supplementary video with a model (without a shirt) to demonstrate the technique. Cheers.
Thanks for watching!! Will most likely take this suggestion!
@@ChaplinPerformance. Yeah, thanks, and please make sure to get a thin pretty young lady.
Thank you, giving this a try!
This is a very good explanation. Wish you add location of breathing attention and ultimately movement of that attention below the belly button. This would be the final outcome of opposition breathing
this is helpful, i have been learning flute and want to improve my breathing, i was very confused on the belly out concept as it didn't feel natural and i ended up push my belly out forcefully, causing more tension, your explanation clear my misconception :)
Love this. I played trombone as a kid and my teacher used to say the same thing. Just kind of a misunderstanding on their part.
Thankfully people like you exist. As someone who can actually properly diaphragm breathe, the belly has almost no power in breathing and is an accessory/compensatory muscle to breathing. It sits below all the breathing power, even if it does have some very minor help in breathing. Essentially it’s just a game of perception of shallow nose/mouth breathing coupled with a movement. All the power is in your chest and everything above that, as you know probably know that even front neck muscles can participate in a very deep breathe sometimes. Anatomy is clear on this.
Look at the push back you got from helping other humans think about their actual body mechanics. The fact I can see you don’t have very giant movements in your deep breathes tells me you are more connected to your internals, and not confusing muscle movements. Appreciate the video.
Thanks for this comment. Yes I totally agree. There are no lungs in your belly.
I think the push back has a lot to do with the fact that belly breathing is an “ancient tradition” and that there are a subset of people who overuse abdominal muscles during breathing, for which a brief period of belly breathing might useful.
However, the vast majority of time, we want to bias breathing towards movement of the ribs, not the belly.
Thank you so much 🙏🏽
You are very welcome!!
It isn't just yoga folks but all KINDS of body practitioners and even 'mainstream'. I think the error happens because we aren't simply reminded of how the diaphragm moves down to draw in air, instead we're told what to do to "pull it down" like jam the tummy out. If we think deeper, we would be more likely to us the stomach to help the air moves evenly. Thank you
I completely agree. I have been messaged by a few body practitioners who were upset about this video because they feel it doesn’t accurately represent the common sentiment and cues, but in actuality, most practitioners over cue the jamming of the tummy out as you said. Thanks a lot for watching and commenting!!
There might be alot of of secondhand interpretation that's being faultily reported to us in there via our patients. Personnally, I tell my patients that letting the belly stick out at inhale is perfectly fine if that helps them relax or assist digestion after a meal (although at least one study - Livovsky et al. 2021 - showed it tends to do the opposite), but that it shouldn't be their go-to breathing pattern during the day and especially not during exercise, and I help them accomplish exactly what is described in this video and become aware of lower rib cage expansion (I'm a canadian osteopath btw). I've seen some horrible results in patients with shoulder and back pain due to overdoing the belly breathing and hyperlordosis of the lower back to exaggerate this.
@@ChaplinPerformance I'm sorry, but I don't really get this. So, are we supposed to breathe, keeping our core tight 100% of the time? I tried the demonstration you showed, and what I noticed is a tightening of the core, and that usage of the core making breathing slightly different. I am just confused, as I don't really get this. I didn't notice the center-of-mass shift either on the breath.
Voice teachers get this wrong as well. In their defense, they're often teaching young students and telling them breathe into their belly is a decent start, but additionally incorrect.
Even in my college studies (I majored in Classical Vocal Performance) many of the teachers did not modify their lessons. The diaphragm on it's own is not a powerful or perhaps efficient enough muscle to properly support a classical voice. Yes we use skeletal resonance, and well designed rooms to help our voices carry, but we don't use microphones! Singing high in your vocal range, especially quietly in the upper part of your range is so much more than "Breathe into your belly!"
You use your abs (rectus and trans), your obliques (internal and external), your serratus posterior, AND your diaphragm (along with some tiny muscles elsewhere) to SQUEEZE the air out of your body.
If a singer simply used their diaphragm they'd be buried by the orchestra!
Try punching a seemingly chunky singer in the gut and you'd be surprised to find an incredibly strong wall of muscle.
It's not just for control out either, we control the way the breath enters our body similarly.
Pulling in enough air to sing at volume in 1 beat or less takes a lot of muscular cooperation.
@@deathpoison1018 You don't have to keep your core tight while breathing it tightens when you breath correctly
Thanks man really learning to relax and not force it helped my rib cage expansion
You are most welcome!
yes I agree thank you for sharing!
Thanks for watching!!
Hello Greg, thank you for the very detailed video. I love it and it is very practical. I have just a little confusion about the pelvis position, I always thought that a neutral pelvis position is a slight anterior pelvic tilt but it seems that PRI and DNS promote a more posterior pelvic tilt position for optimum breathing. What is your opinion on that? About the lower ribs, if the abdominal muscles anchor them down, how those lower ribs can expand side to side and posteriorly? Is that because on only the front side of lower ribs are anchored allowing the back and lateral part to expand?
There is so many systems out there, it is hard to see which one is more suitable to an individual.
Thank you again for sharing your knowledge.
Hi friend. I agree that it is a bit confusing. I think that the degree of anterior or posterior tilt is less important than the behavior of the muscles and bones around the actual pelvis. I think if you look at the overall mechanics of the pelvis during respiration, you’ll get nutation of the sacrum with posterior rotation of the innominates during the exhale, with a similar pattern showing in the spine, and then a reversal on inhalation where you have counter-nutation of the sacrum, relative anterior rotation of the innominate and then again the same pattern above.
The posterior tilt in PRI is mainly to reduce anterior orientation of the pelvis, or as they might call it “extension tone” or something to that effect. Without an anterior orientation, the relative motions I mentioned are more likely to be available.
Also, a posterior tilt is often an anterior orientation but without the anterior tilt. Think about a swayback when someone sways their pelvis under. You’ve got a posterior tilt but an anterior orientation. So you’ll be challenged with exhalation mechanics by shape but challenged with both due to loss of relative motions based on positioning.
This is where systems fail, and there’s need to look across systems and cross reference. After all, this is the human body and we are out here making educated guesses based in appraisal of different approaches, research and experience.
In terms of the abs, I would say yes once again it is going to be position dependent when it comes to driving posterior and lateral expansion.
@@ChaplinPerformance So is belly breathing wrong?, so how should we ideally breathe please answer doctor
@@schrodingerrocks7807 he literally just discussed it in the video
I'm 42. i've been belly breathing since 1986. we had some kind of assembly at school and they were teaching us about how belly breathing will help you live longer, and I at the time had just realized my mortality. So I started belly breathing right then and there.
Belly breathing is absolutely fine as long as your not pushing your belly out forcefully, your belly should inflate naturally.
Thank yo
what happen if frorcefully pushing out belly
Did you watch the video or just come here to say this?
@@dragonwarriorgamer7892 Then youre wasting energy and effort. the belly coming out dose help but a subtle movement, the ribs then do the work then the upper ribs.
@shahzaib hassan you should check with a doctor
This really works, living with APT and weak core aswell as flat t spine u miss out on so much on the inhale. Havent felt the air in thoracic area for years. Feels so strange
I feel that man! Especially the flat thoracic and lack of inhalation. Glad you found this useful!
Just watched a couple of videos about this and am mind blown. My ribs barely move in any direction when I deep breathe. It’s all in the belly.
Get those ribs moving!! Life is better when ribs move
Would love a video on the rectus abdominus and what causes the severe tightness at the base of the ribcage mostly.
Have tried to read a lot of how that happens... It seems complex but maybe it isn't.. Thanks.
Hello. I am a long time yogi, instructor, teacher trainer, and yoga therapist (muih master’s in yoga therapy program that was put on hold due to covid - but in teaching yoga for over 20 years I pride myself on developing safe, effective, and interesting ways for everyone with whom I’ve worked - from triathletes to oncology patients, pregnant teens to amputees, people suffering from a host of mental health concerns, even yogis of canine varieties! to release tightness, gain strength and balance, relax, and so on). Obviously an effective yoga regimen requires breath awareness and effective implementation.
When I teach deep diaphragmatic breathing I usually include some tactile hand placement (beginning with palms on the belly), but I also cue placing hands at the lower and upper waist on each side as well as the lower back. The entire core should ideally expand on the inhale and contract on exhalation. Limited, upper chest breathing (which of course can turn into panting even hyperventilating if someone is exercising intensely and not breathing optimally) is what I think most yoga teachers are trying to avoid. I appreciate your knowledgeable insight on this technique. I would love a video comparing the two (your more multi range - not so front centric version versus typical ‘yoga belly breathing’).
Also curious about your take on vacuum breathing.
Thanks a bunch!!
Namaste!
Hi there. Thanks for the detailed and thoughtful response. Hope you can get back on track now that covid is receding.
I certainly agree that the expansion and contraction should be 360 degrees and I’d definitely consider doing a video based on your suggestions.
I appreciate wanting to avoid excessive accessory muscle activity during quiet breathing, which I believe is the intention of most yoga instructors, PTs, voice teachers, etc.
I think sometimes we forget that there are no lungs in the abdomen and that any movement of the abdominal cavity is displacement of the viscera, which to a degree is normal, but not necessarily always the best point of emphasis when considering the superimposition of superficial compressive strategies on the thorax that commonly accompany both compromised movement and breathing.
I will for sure be updating with some other videos to dive deeper into some of the nuances. Thanks again for watching and for your reply!!
Namaste!!
hello, thanks for the vid! Is the exercise you showed, display more like a "posterior expansion" breathing. I think I understand your abdominal opposition technique, which I would call it a "negative release" in my practice. May I also know when using the same abdominal opposition technique, can I also carry out in a normal upright position with equal expansion front and back during breathing? Because that will be what I might have been doing for practise. Thanks! :)
Hi yes this is definitely that technique and yes it can be done in an upright position. The reason I’ll often move the rib cage back to bias posterior expansion is that if we have an anterior orientation of the rib cage, then we will likely be compressed in the front and back of the rib cage. So if we move back, we reduce that compression and can usually regain relative movement between the ribs and the sternum/spine and improve the anterior posterior expansion capabilities. If you are more or less centered over the heels/ankles, you’ll probably be able to get the uniform expansion that you mentioned without having to bias towards posterior expansion.
Thank you.
You are most welcome
Please make a video on Anterior pelvic tilt. Over extended torso and lower back arches,and abs are loose and hanging forward like stomach protruding.
Absolutely will! That is totally doable
@@ChaplinPerformance Thank you sir
was trying to move my abdomen muscles while watching this and felt something jolt hard in my upper abdomen. i hope im not about to die
Interesting vieou, thank you! I was struggling with belly breathing too, it never felt right as sticking out the tummy was always weird and backpain was a consequence.
What feels better is, putting your hand on the belly below the navel and focus on the hand AND the opposing side of the spine. Now inhale and imagine the lower belly moves toward your hand and your spine. So you feel how the lower belly expands towards your hand and the spine, your upper belly slightly contracts and your lower rib cage opens up.
At least that's my current state of trying to get breathing right as it really relaxes my mind. And that's the goal - to calm down.
You can even move lower with your awareness as long as you expand front and back, and probably the sides as well.
I agree with you that a 360 degree expansion is key.
Technically speaking the lower back itself won’t really expand a whole lot during breathing but I get what you mean.
I think anything that helps you connect with this feeling of a balanced and supported breathing strategy is likely going to be a good thing!
This is fascinating I did 17 years of Martial Arts one being Aikido we were taught to expand our bellies with the breathing to push the mass forward ok. I'm now a Body control pilates teacher and I teach thoracic breathing we have to stabilise the lower back navel to spine sort of similar to this. I always que breath wide and full through the sides and sense the breath across the back softening closing the ribs as you exhale. Matt the pilates teacher.
It’s interesting how understandings change over time and across cultures
I hope u know aikido is a joke
Thanks for not putting all yoga instructors in the same basket. I teach yoga, and advocate belly breathing only in cases of relaxation or for individuals with paradoxical breathing. Nice video.
Hi there... I did get some angry yoga instructors... But if you know, you know. A great yoga instructor is better than an average PT and often more impactful than any health care provider.
I think what I could have been clearer on in this video is that, to your point, belly breathing DOES have its place when it comes to relaxation and paradoxical breathing... especially when it comes to compensatory exhales with depressed sternums and increased rectus abdominal activation vs. obliques.
I'll do an update video soon so be on the lookout.. would love your feedback. Obviously, you GET IT.
Thanks a lot for watching!
@@ChaplinPerformance You would have probably not said something useful if you didn't get some angry comments. Anyone that has ever squatted > x1 his/her BW knows that belly breathing is not the ultimate diaphragmatic activation technique. In yoga, we can get away with sub-optimal biomechanics because we only work with our body's resistance.
What you are describing in this video is the exact setup any beginners gymnastics class would cover. They know a thing or two about performance.
Have a great weekend ahead.
@@ChaplinPerformance so this speaks to a question I came into the comments looking for - if one is looking to stimulate the vagus nerve by breathing - would oppositional diaphragmatic breathing do it - or does one NEED to do belly breathing to stimulate the vagus?
Bless you man. Can you do a video on pelvic floor dysfunction I feel tension in my abdomen maybe caused by bad breathing
I can certainly follow up with a video on pelvic floor during breathing, however I am not a pelvic health specialist.
@N Arholekas understanding pelvis and rib position was absolutely key for me making progress with a pelvic floor disfunction. Still have issues but it’s so much better
I get what he's saying I've been doing it for a long time not know it. He's not saying don't belly breath really it's the same as belly breathing but adding resistance and it really opens up your core.
This guy gets it!!
May you please explain me more clearly brother
@@schrodingerrocks7807 So when you are belly breathing when you take a breath in your belly goes outward. So what he's saying is when that happens you engage your core. What this does is create counter pressure against the breath and it's as if you took it in your belly but pushed it back inside your body. I'm pretty sure it's the same thing as what's called good breath support in singing.
How do you go about addressing 'flare ribs' that can happen more as we age. It's like they are always in an expanded position...
Yes basically. The other thing we have to consider is that not all rib flares are created equal. Some have Harrison's Grooves, which indicate more of a long term compensatory breathing strategy, vs. having a single slight left rib flare, which is probably normal based on internal structures and the typical alteration in breathing that goes with it.
I have a question. I feel pain and tightness through all my core muscles including the QL and I feel like I am drowning most of the times like hungry for air and I can't sing that I get tired really fast... Can you see something in my case that I would be able to find a cure? I have been suffering like this for years already, any reply would be greatly appreciated. Thank you.
This is actually pretty common… typically a rib cage abs pelvis positioning issue more than just a breathing issue, per se
@@ChaplinPerformance thanks for replying. what professional should I seek this has been going on like 15 years already...I used to sing and can't even sing anymore
Could you do a video about pectus excavatum?
Hi there, in this technique, we need to exhale to the point that our ribs are down and some intensity is created around our abdomens, then in that stage, try to inhale the air?
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Love it
So glad! Thanks for watching!
Would you use this kind of breathing technique when bracing for something like a squat?
This could be good or bad, depending on the patient. A compromised or hyper-reactive pelvic floor for example may demand a relaxed abdominal wall at rest to allow the pelvic floor to relax.
Good insight Kris! Thanks for watching!
Thanks - when you say maintain tension is that like a slight pull in/up of the belly button like you do in pilates?
Yes it can feel like that but I would get there not through conscious pulling up and in, but instead focusing on the duration of the exhale. This will give a more natural gentle tension than just making the abdomen move into a certain shape.
@@ChaplinPerformance Thanks
Uhh you should have a lot more subscribers. I tried diaphragmatic breathing for awhile and felt I wasn't getting a full breath of air and then switched back to how I normally breathe, which is abdominal opposition. You just put a name to how I normally breathe.
Very helpful tips thanks!
You're very welcome! I'm glad the information resonated with you and that you found it helpful.
Been belly breathing my whole life and I found my upper torso to be pretty flat. Don’t know if that’s related. Plus whenever I run and become breathy I switch to chest breathing and my ribs would hurt mildly. I used to think that’s because when I run the lungs are rubbing against the rubs but not I have another suspect. I’m doing some exercises to correct to. Hope you see if anything changes.
I’m not sure about your thought about the ribs running against the lungs… but yes the flatness of the rib cage is related. An inability to distribute pressure and control the rate of movement of the diaphragm will reduce expansive capabilities
Great explanation. A little rushed in the speaking but great info. Where did you get that rib cage?? I’d love to purchase it!!
Thanks for watching. Sawbones is the company for the rib cage
for the exercice when I'm breathing in I feel expansion more in my lower back, am I doing it wrong?
Would you please describe this while walking? For example what is the best breathing style while brisk walking.
Try to not push air into the belly but just to the lower part of lungs then the diaphragm will push towards the belly and the belly will rise snd fall . As long as you do it the right way you are more than fine
Is false posture a readon for a roemheld syndrom ?
I didn't get it sorry , shall we breathe in while taking belly slightly out naturally and breath out when taking belly in is this correct?
Are there any other exercises on how to breathe with your ribs or barrel breathe all the way around?
There are many factors that influence where the body will expand. I cover the basics of the breathing component in my Breath-work 7-Day Challenge and the movement aspect is discussed in detail throughout my channel.
I tried belly breathing and I think I injured my diaphragm! I heard a 'Pop" and had shortness of breath for weeks. LOL It gets better when I don't breathe that way
It is highly unlikely that you injured your diaphragm with belly breathing (almost impossible). But you may have encouraged the diaphragm to take a descended position, which could have made you feel like you couldn't take a breath in, simply because the diaphragm was already so low (inhaled state). The key would be to exhale long, then inhale against a slight abdominal tension like we went over in the video
I have tried all kinds of things for blood pressure. The deep breathing thing doesn't work for me. What works (for me) is to let my body "die" (eyes closed, barely breathing and my body is limp and lifeless). Then my BP goes down and my heartbeat is near 50 BPM. My BP goes down to as low as 117/65. Now-a-days, when I do this "exercise," I often start seeing vivid images and close ups of people places and thing and strangely different than reality.
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Years ago, I practiced the Silva Mind Control bio-feedback device where you could hear your EKG heartbeat and you consciously made the beeping go lower and lower. It can be done. But it is mentally exhausting and not relaxing at all.
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Once a year, truck drivers have to take a physical exam. I tell big, fat, truck drivers to lay on their left (heart) side and I teach them how to be dead for 15 minutes and then I take their BP. It works for them too.
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Breathwork is very useful for BP control. Interesting respond to that “exercise” you mentioned. Perhaps you are accessing a different type of perceptual capability.
Stress and anxiety always destroy my breathing pattern.. wich results in hyperventilation, brain fog and sometimes derealization. Has had this problem since i was 19 when i had my first massive panic attack.
Hey man I had this exact issue. You can come back from it.
@@ChaplinPerformance thanks for your reply! Glad to know there is a way back. Have this for years now
Also there's another breathing technique. Inhale 5 times one breath per second while counting to max inhale. Hold it in for 3 seconds and exhale back in 5 levels, 1 per second to exhale. Practice this 2 or 3 times per week. Heart rate, Lungs and breathing are connected so it helps us maintain rest and prepare for panic attacks so that we instinctual go to breathe like that to cope. I also find that concentrating on looking with my eyes and feeling the place in my brows helps me focus better and think faster to avoid sulking into dreamlike thought or scattered thinking.
@@ChaplinPerformance Chaplin, what exactly did you do to come back from that condition? Would this breathing pattern be enough?
@@ChaplinPerformancehey man how do you come back from it ?
I tried belly breathing but then i saw the contreversy, but my body seems to kinda have automated to expand my lower ribs more as you explained, so this is the better way i assume? I noticed my body correcting itself kinda
i agree 100%. :) i've been a yoga teacher for over 28 years and while i don't use the exact verbiage as you, i teach the same thing. it can be discouraging when i hear yoga teachers and chiropractors and other professionals applaud belly breathing. ugh.
How many times should we repeat the breaths?
This is still applicable to breath work and going into the parasympathetic system
What about Dan Tien breathing advocatedl by Chi Gong masters?
My english is not very good. Could someone write the exersice in this comment in a clear way?
I’m trying to learn how to breathe properly while running, I’m struggling with this a lot
This is a lot of work just to breathe
I need to bring an elevated surface wherever I go
Life is tough.
Can you do this sitting?
So in order to properly conduct the diaphragmatic breathing exercise in the video, there should be a decent amount of abdominal tension to control your breathing. Should this be applied to daily breathing at rest as well? Diaphragmatic breathing is seemingly the proper way to breathe, but there is too much information online that diverge on the correct way to breathe which is just so confusing.
@chaplinperformances in minute 3:20 you said eralier phases of gape. What does that mean?
Probably said earlier phases of “gait” aka walking. When we walk the body is behind the foot when we initially flatten the front foot. This corresponds with the back of the body being more “open,” which is also achieved when we inhale and expand that area.
@@ChaplinPerformance Thanks for your reply! I appreciate it!
at this point on i give up breathing
Good news is that it will happen automatically
So I was breathing correctly before. Now I have rib flair issues and need to train myself to breath correctly AGAIN!!!
when abdominal breathing, does the belly suck in?
THIS IS THE TYPE OF BREATHING YOU WANT FOR SINGING - so many teachers teaching belly breathing and its so wrong :((((
EXACTLY!!!
Belly breathing has stood the test of time for at least 2,000 yrs. It’s just a pranayama exercise as when practicing breath of fire; nothing wrong. Come back to me in at least 1,000 yrs to valuate the test of time.
Hi there. Belly breathing, when executed effectively surely has its place, but when it comes to expansion of the rib cage, you need to be careful not to allow too much inferior and anterior displacement of the viscera.
There’s plenty of literature out there on normal breathing mechanics, which all involve some degree of oppositional tension from the abdominal muscles.
Promoting lower rib cage expansion is totally fine (and necessary), but that is not the same as promoting abdominal distention.
Hahaha you said breath of fire 💀 fire breathing or sun breathing?
@@jorgemoreno2097 lmao is that a demon slayer reference
@@jorgemoreno2097 is that a JoJo reference?
@@Tensh11 exactly a demon slayer
Many Thanks Dear ! During 4 years, I had to use belly breathing because my rib cage was "closed" ( period of chronic stress). However , belly breathing has caused belly muscles distanciation( rounded belly),; descent of diaphragm , sensation of shortness when breathing , high pressure in the belly muscles (especially when sitting) . I was looking for the cause : Excess of Belly breathing .To restore a natural breathing , I was then advised to strengnthen abdominal muscles...and use "rib cage opening " when inhaling instead of inflating the belly . If you have more exercices to restore a natural breathing , please let us know MANY THANKS IN ADVANCE..from Belgium .
Jo jo ik heb het zelfde. Nog goede oefeningen hier voor gevonden? Gr uit NL
@@simonpeters2927Some Pilates and hypo pressive strenghening exercices(See "Degasquet method") helped me a lot to strenghten the abdominal "belt" .Results : m'y natural breathing is restored, Sensation of abdominal Tightness is dissapearing , better posture....However, Some "strenghening" exercices should also be avoided( crunchs...) I .Can send u the Link in French if u want
@@MADDARSI that sounds great. I have the same issues as you described. Chronic hyperventilation due to stress has caused a disbalanced breathing pattern, feeling thjghtnes of the diaphragm. Doing belly breathing exercises seems to make it worse and lower rib cage muscles seem to have become lazy or somethings. My belly/abdomen is very soft, maybe too soft I think. also lower back and legs/hips seem to be very flexible. Think that if I manage to train the lower part of my body, the breath can go down as well. Widening the rib cage and using the abdominal muscles more.
@@joycehelenevandervalk615 yes, looks like we have (had)same problem. I practice RIB cage opening exercices and abdominal strenghtening But I was also advised to avoid some type of abdominal exercices (crunchs...)...Hypo pressive strenghtening helped me a lot...
Just discovered your channel. I am curious if you adhere to / have an opinion about bill hartman's model or the postural restoration institute?
Adherence no. Opinions yes. Both have their specific utility and limitations.
@@ChaplinPerformance Thanks. I would find it interesting if you would address both models someday in a video.
Good video idea.. I’ll definitely keep that in the back of my mind
I really enjoyed this video. Thanks for the exercise and explanation.. I do have an unusual and awkward request.. can you do the video again wearing a tighter shirt or synching the shirt in the back with a close pin? I’m a visual feeler learner which means I learn by simultaneously seeing and feeling what’s being taught. I could see your back muscles perfectly. But I couldn’t really see what was going on and with the rib cage and abs and because I need to fix and strengthen my diaphragm I want to make sure I’m doing it correctly.
This is a great idea. Going to work out right now so I can make this video soon. Lol! Thanks for watching!
Belly breathing stimulates the vagus nerve though and brings on calming parasympathetic benefits like reduced heart rate and blood pressure.
Yes very true. There is definitely a time and place for belly breathing!
@@ChaplinPerformance please tell correct way of belly breathing
@@ChaplinPerformance Hi! Is this really true (belly breathing stimulating the vagus nerve)? In my observations the shape and movement of the diaphragm is different in belly versus 360 degree breathing. In belly breathing it seems that the diaphragm moves more up/down, not much expansion to the sides. Its circumference remains very much the same. However, in 360 degree breathing the diaphragm remains more flat (although still has this up/down ascent/descent but to a lesser degree), meaning it concentrically expands and retraces more. I wonder if this concentrical movement does not help more to massage the oesophagus and the vagus nerve? If I imagine those wholes/foramens cut into the "fabric" of the diaphragm it would seem logical to conclude that their circumference changes in accordance with the changes affecting the shape of the diaphragm. Can you please comment on that? Thank you! Otherwise really great video, I enjoyed every word of it (and also not being thrown under the bus as I am an ex-yoga teacher re-learning all this nonsense we were sold as yoga). Another question is the ujjayi breath which is the other extreme - sucking the belly in and up. Do you have a video on that?
May be a crazy question, but is there anything to do or a device to wear that reminds you to breathe like you recommended? I keep forgetting 🥴
This is simply an exercise technique… when normally breathing just let it happen naturally
@@ChaplinPerformance ok gotcha
This guy is one of the few smart ones
Thank you!! I appreciate that
So basically instead of focusing on only expanding the belly, we should think of filling the rib cage in "all directions"? (Expanding through the back, the left and right sides of the rib cage expanding, and diaphragm pushing down?) This is hard to explain in text haha
You have got it!!
I saw a chiro for my lower back. I’m a boxer and I always feel tightness in my lower left side. The chiro told me my lower back muscles are over developed and when I’ve been throwing I’ve been arching my back therefor putting pressure on my lower back. He introduced the diaphragm breathing to me and I started using it for everything: when I punch, core work, running etc. I had a good 2 months where I was feeling good but not amazing but the pain has come back again. I’m stuck on what breathing I should use and if i should still use my diaphragm at all. Please help man, thank you
Thats exactly what i felt when i was punching aswell.
This was cool man but I really wish you’d make the entire video an expanded version of that 20 second “ how to do the breathing “ section. I tried to follow along, but got lost - it’s not clear where you are shifting forward for starters.
I’ll consider doing an expanded version in the future!
By definition you will always be using your diaphragm.
For fighters, the most superficial muscles are often very developed, which can limit the ability to get into certain positions and effectively leverage the deeper abdominals.
A lot of times gentle long exhales through an open relaxed mouth while doing work that opens up the back side of the body is a good place to start.
Hello I have a b shaped belly or hourglass syndrome. Im trying to find a good exercise to help me fix it. Ive never been pregnant, im 5’1 and 60 kilos. Dose this exercise helps me improve my core and get rid of the b shaped belly
I’ve struggled from Muscle Tension in my throat for a few years now. Do you recommend this to help with breath control too? I tried it but not sure I’m 100% doing it right. I feel like I have to retrain how to breathe properly again.
Hi Valerie… muscle tension dysphonia is certainly a situation in which you might want to work on developing a better breath support strategy. Whether or not this technique is the one for you is hard to say without assessing you
@@ChaplinPerformance Thanks for the quick response. Where are you located? I couldn’t find it on your website
so we have to keep the tension in the ribs and abs when we inhale? so that our whole diaphragm expands in every direction?
how is that supposed to relax us tho? The whole deal of diaphragmatic breathing is to stop chest breathing and engage some parasympathetic activity
That’s not quite accurate… chest expansion is normal and necessary for autonomic regulation. There’s an oversimplification of diaphragmatic breathing from people who don’t understand anatomy on a nuanced level
This doesn’t help with my anxiety. The breathing from Mr. Corman, ep. Two at the end helped me a lot. In the morning, when i wake up way too early because of high cortisol levels, i breath like they do in the show and i fall asleep again.
Hi there. This is geared more towards mechanical expansion of the rib cage and relaxation of the diaphragm. If this results in anxiety, you are probably being a little too aggressive with the exhale.
Thank you so much for this! People often say that babies breathe with their bellies so that's why we should but I practitioner I follow said that babies also don't walk yet & are developing so that's not really great reasoning. Personally belly breathing aggravates my bladder prolapse and I feel better overall focusing on my rib cage. One cue that I think is crucial as well is to breathe with tongue on roof of the mouth & mouth closed.
I 100 percent agree with this. My pelvic pain clients also tend to agree. Belly breathing often fails to provide relief even though many mistakenly think that is the solution. Thanks for watching and for your comment!
OMG this video mind-blowing :o. May I confirm something with you Greg? If I understand well, the outward movement of the lower ribs is not due directly to the diaphragm flattening but the lateral expansion of the lower ribs is due to abdominal pressure, the resistance that the abdominal content give to the diaphragm will push the lower ribs out? This mind blowing thanks again Greg
Yes you are correct. Here's a really good reference for your reading pleasure: journals.physiology.org/doi/pdf/10.1152/japplphysiol.00016.2015
Chaplin Performance thank you for the article. Wow I have learned something very important thanks to you. That’s a life changing information :o. Breathing plays such an important part on everyone’s life.