Breathing Exercises For Posture | Diaphragm Activation
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- čas přidán 9. 08. 2015
- Breathing using the diaphragm is incredibly important for optimal alignment and joint mechanics. In this video I will teach you how to turn on your diaphragm, improve posture, and prevent injury.
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ZOA Explained: bit.ly/1DDyuiY
ZOA From NCBI: 1.usa.gov/1MYWrnQ
How To Plank: bit.ly/1KWnYSx
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dudei just wanna tell you ur videos have helped my posture and shit so much, I really wanna stress that even though you may not be getting 100k views a video like some you are helping ALOT of people your videos are very detailed THANK YOU.
My posture is in real need of an overhaul. Ive done yoga, seen a personal trainer, gymed, swam even tried some of your exercises. Always the same thing, 'there's SOMETHING not quite connecting' THIS IS IT! Thank you
Top! Many thanks. Sometimes the diaphrahm does not work properly because of weakening of some abdominal muscles...4 Years to discover the origin of my breathing and posture problem
Thanks for these well explained, simple exercises for breathing. I am a 70-year-old female who is becoming more and more out of breathe from lack of exercise and fatigue caused by blood cancer. I am grateful to have your help.
omg I love you.anxiety, anterior pelvic tilt, bad breathing and posture and now pain in neck and shoulder...thank you for finally making it all click!! I have hope I will heal now
11 years of chronic pain and discovering your channel has led to real therapy and answers to many of my problems. Thank you
Where did you experience the pain?
@@Knud451 in his fingers I think....he hasn't replied yet!!
I feel like you described every single issue I've been dealing with and wondering about- this must be the most informative detailed video I've seen on youtube regarding this, thank you!
BROOOOOOO, I'm only a minute and a half in and you're hitting ever issue I have. I try so hard to take a deep breath in my diaphragm but it pulls so much on all those upper muscles and honestly makes me super lightheaded and discourages me from doing it more often. I'm so stoked to finish watching this video and share in your wisdom!! You're a blessing from The Lord for me today! So thank you!
When girls say "Brooooooo" 😁
Thanks, I always though my posture was muscle imbalance related, but after doing the normally recommended stuff with ZERO results, I think there really is something to this breathing thing!
Fantastic! This information about secondary breathing is a huge piece in the puzzle for me. I have been working on my posture, neck and jaw for months now and now you showed me what has been wrong all along. I have asthma and have been using secondary breathing without knowing it. Thanks to your videos I now have the knowledge to work on my hips, posture, diaphragm connection/breathing and neck/jaw muscles. Thank you! :)
Have been following you for about a year now. Referred many people to your IG account to use your video's. Fantastic work you do. Easy to follow and use instructions for anyone. Much of your content has helped me as well! Thanks so much Blake!
Always the best information that’s easy to understand and use. Thanks again Blake!
Clear instructions. Learned something about the diaphragm. Easy to incorporate into a warmup. Thank you.
Another amazing video, thanks so much for all your help!
You're awesome! Respect! Very extensive knowledge you share on all your videos and extremely informative! The perfect personal trainer imo definately some kind of zen master. You understand the source of the problems and how to correct it rather than giving vague instructions that would only mask the problem. Would pay big $$$ for your service in real life, Thanks for making these videos definately helping me out alot, game changer
Great channel man. Got several 'issues' going on from sitting still for several years and it's about time to adress them. Will be making a routine with some of your exercises to improve my posture, breathing and flexibility. Keep it up!
Awesome stuff. Going to start doing this! Thank you
Thank you for sharing your wisdom; very helpful.
Thank you, this is really great information
Thank you this will help me a lot !
I always sort of knew I had a breathing problem but didn't have the knowledge to dig deeper. Thanks for bringing it to the light! Your knowledge is something I have been searching for for a long time. Sure enough this is incredibly difficult for me to do. Hopefully if I keep at it this will change.
always great advice
Great stuff as always.
Great explanation! Thank you!
I breathe through my chest ALL THE TIME and my neck muscles all the way around are so tight and painful that I've been on opiates for 10 years. I tried breathing with my diaphram when I was laying in bed going to sleep. I felt a sense of panic coming on, like I was going to suffocate. Probably because breathing is automatic. I will be doing these exercises daily. Thank you!
how has it been
I am a new subscriber & I find your videos so insightful & informative. Great job!
Brilliant video
Dude, you are so AWESOME!!! Thanks again!
Thanks for the video i would like to add one thing to improve your diaphragmatic breathing pattern, a lot of people do not activate the lateral heads of the diaphragm, so they become central dominant, when this happens and they try to perform a sit up you will see the tummy bulge out... to fix this you have to activate the lateral heads of the diaphragm through lateral breathing by placing your hands on your hips and expanding laterally with a deep breath. I call this your kidney breath. you can purse your lips and suck air in like a straw to activate the kidney breathe in a stronger fashion.
I believe this is exactly what I needed after trying everything😉
Whoa this was super informative. I'm getting my husband to follow this routine too.
This is so useful!! I know I have this problem and I’ve tried to correct it but nothing has worked. I will be doing these exercises every day. Thank you!
Awesome. Thanks
Thank you. I have that problem. Appreciate it
Excellent explanation ✅
❤ love this. Thank you
I was the 2000th like!! Not gonna lie I was liking and unliking cos I like to exercise my power
SUBSCRIBED! Thank you!
God bless you man!
This is so helpful! Thank you!
wow this answers all my issues!
thats what I have been looking for years
Another exercise i truly need to do. my breathing pattern has been awful for most of my life. ive been working on it along with everything else and i have seen some improvement. i hope this takes it to the next level. Awesome videos as always man. I think im in love with your channel hahaha :). seriously tho great stuff man.
I actually recently observed that my right lung/chest seemed sunken or caved in compared to the right, now i know why!
i love your videos!!! so informative and so true to what im experiencing. highly recommend your videos. watched many and found all incredibly helpful.
this is gold
Great explanation of this video! Thanks!
+leslie281 Thanks for watching! :D
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Your a genius man
Dude this was the reason why my traps were so high. I finally solved that
siIvermate same!!
I've been following you for a while now. It's nice to see you using PRI. Don't clench your abdomen when you're exhaling, though. You want a more natural, relaxed breath (but still get all the air out) where you don't recruit the RA (6-pack).
again very good video :) I'd just like to add that intercostal muscles also assist in breathing. The symptoms fit into my exerpience - I have hyperlordosis/APT and therefor also a overaccented cervicothoracic kyphosis, and I have only weak breathing - particular exhalating - capabilities
I am an osteopath in London. This was very informative and well presented.
Thanks Habib!
damn man I'm having a stiff neck all the time and nothing seems to work to the point i feel cracks when i turn my head. I had a physio released my levator and some other muscles on my neck and i felt immediate improvement..and the range of motion was incredible. Unfortunately after a week it seems to coming back..I guess it's because of the stress and my posture from couple years back. Your videos has helped me a ton with the pelvic tilt and now I've found some more to work on, like this one, I'm going to incorporate the meditation as well and see if it helps..
Most people do not breath correctly!! This I have known , Tuba player I was. Zone of apposition."ZOA"-Interesting name..I must practice. .Thank you!
Ok... I just watched 2 videos today and a few awhile ago... I think you just made me so much smarter... Thank you! Your short videos and breakdown are perfect. Getting a little scientific without getting to monotonous or tedious is outstanding...
I watched your patterns video, awesome, Question? Would you ever consider integrating sports, I.e., the baseball swing or throw and movement patterns while focusing on the muscle movements and form...
So that would not be biomechanics as that is like religion but known involved muscles and teachings of those movements... Especially the muscles some may find difficult for movements... Fingers, forearms, armpit area, pelvis, T-spine or even better how to counter the explosive baseball swing... So Making sure swinging a bat doesn't destroy the body and working out muscles to counter the effects of the swing...Just a thought!
~DM
Thank you for what you do! Love the vids, new subscriber. I suck at this exercise and I can't inhale as long as you.. that's because my breathing sucks right? Will work on it, thank you!!! :):):)
Video quality still looks great for 8 years ago
youre so underrated
This may sound crazy, but when I do that deep breathing exercise, I involuntarily start to cry. I have a lot of tension there on the left side and it’s just like a good feeling and tears start streaming down my face.
Thats crazy how complex such seemingly small issue can be.
You explained this better than the other guys, thanks. But I breath in for 8 counts, hold for 4 counts, etc. Helps me drop off to sleep by the 3rd time. Do not do this while you're driving. 😀
Does this help my singing technique too which is for diaphgram?
For those of us who have static job movements and are locked into a sitting position most of the day, is this the best way to prevent/correct poor posture?
I have watched other videos on the 90/90 supine lift with the breath training and they are very similar to yours. One difference is they stress having a person keep a tiny lift from the tail bone downward while keeping the back flat and in posterior pelvic tilt. Are you actually making that very very slight lift too by using your hamstrings and heels? Thanks
first of all, thank you for your videos. they are awesome!
in a lay down position it works really good for me, but when I'm standing, sitting, walking,...It's really hard for me to breath into my belly, I tense up. any clues&tips on how to do this standing/sitting?
thanks in advance, keep up the good work!
I am wondering if these exercises will help my costochondritis pain. I developed scapula winging due to bad breathing habits from it and it's all super painful. I will try this one, looks good for me
+robert lemons Unfortunately I am not familiar with costochondritis man. Sorry....
+GuerrillaZen Fitness No worries. It's inflammation in the rib cartilage. It sucks. But I need some sort of breathing exercises, this seemed to help actually
Well I am happy to hear that man!
damn man this is insane
That pictures on the wall are same to our class one. LOL and thanks for video!! It's really helpful. But I don't know much about english.. so i barely hear explanation. I want know exercise guide more specifically. Could you note on my comment? ㅜ.ㅠ
Turn on the close captions so you can also read what Blake says. You can also play the video more slowly.
How often should you do this ?
I've been working on belly breathing. But I've also heard that it destabilizes your spine. How much truth is in that? For example, I have tried doing valsalva breathing while doing squats and I don't like it. It made me very nervous like thinking it was lots of pressure. But I hear a lot about exhaling on the exertion part of an exercise. How do you do belly breathing without it destabilizing the spine?? Curious and always wanting to learn more!
Check check check check. I got every single one of the symptoms u just described. Pain med Dr injected many rounds of lidocaine. Been going to PT. But upper trap not releasing. Forward head posture. Bloated but not related to food.
Same here are u okk now?
What's the scope of squeezing the roller with the knees and the tongue to touch the roof of the mouth? Thanks?
Would this help stregthing the diaphragm? I have a hital herina so I'm looking for things that could improve my body.
I had a collapsed lung, this stuff makes sence
Does it matter which arm is elevated ? For instance, if right side of body is tight ?
Can i do this for sliding hiatal hernia? can i reverse sliding hiatal hernia by strengthening diaphragm?
I heard htis exercise are good for flared ribs ?
I inhale a very little amount of air through nose (comparing to mouth) is it ok to inhale through mouth? Or should I stick with the nose and just try to get better at it?
Hello sir , as i breathe i m not able to generate the thrust to push my sternum out. It feels like my ribcage are stuck down .
Is it normal to feel tightness/pain when first breathing through the diaphragm? I feel pain in my diagphram and chest when I perform this exercise. Could it be because of my bad posture (i have anterior pelvic tilt and upper cross syndrome)?
My problem seems to be that my rib cage doesn't flex so therefore it doesn't seem like it expands.
What the heck is going on with me?
while laying on my back I get sharp pain as if a cramp. why is this? also I had noticed when ever I want to lay on my stomach I first have to lay on my side then roll slowly to my front. if I don't and immediately lay on my stomach my legs start to get a numbing feeling and if I don't move I feel light headed. any reason why this happens?
+lila Smith Not sure, especially since you didn't say where the pain was. I would definitely see a physician I were you!
its right by my back ribs but yeah that's true..when I go to my normal doctors they seem to not really know what is wrong they simply say its because of my back alignment.. but haven't helped much.
I cant control chest breathing. I can belly breathe but cant seem to chest breathe 1/3th. Any tips?
Can anybody comment on this?: i have a bit of lumbar extension/donald duck butt, a curve in the neck and also forwarded shoulders. I also often have cold hands and feet. I have noticed when i straighten up and make my neck go more in a straight line, by pressing in my chin and chugging back my shoulders, i can hear some noise in my ears like theres water in them so it comes from inside the head. When i do this and i take a big breath through my nose its like i get way more air in compared to my normal posture, where my nose also usually closes together in the nostrils because of the pressure. This does not happen when i straighten up tho. how much is posture, specifically neck and back+core, related to breathing?
Check out the Postural Restoration Institute ... that's what this 90-90 (feet on the wall) exercise is from. They have a "find a provider" feature on their website.
Could not breathing correctly like you're explaining cause High blood pressure?
Why do I get lightheaded when I do this
fyi, link #2 doesn't work anymore
Love your videos. Consider not wearing black on black because we need more contrast to see your positions, especially on a black floor.
When I do these exercises it makes my left shoulder hurt 😣 Wtf? Am I unconsciously using my shoulder muscles to breathe? My body is so messed up.
You misspelled "activation" in the title.
Not about the excercises, but the content starting with 00:27 : There is NOT such a thing as NON-diaphragmatic breathing. This horrible misinformation needs to end for once and for all - among singers and, unfortunately, as I see, athletes. Unless your phrenic (diaphragmatic) nerve is cut trough or your diaphragm is otherwise paralyzed or hurt, you ARE breathing "from" (with) your diaphragm. It is our biggest muscle for inhalation. Of course, there are other muscles that CAN contribute to inhalation or hinder it - but their activity does not mean, that your diaphragm is not activated properly in the first place. Secondary muscles, like the scalenus muscles mentioned, are NECESSARY for proper diaphragmatic action. The activation chain of muscles depends on the abilities and freedom to move and the necessities of gas echange. The scalenus muscles are also active during quiet breathing, which studies have shown. What is right, is, that secondary muscles can try to replace, even hinder, diaphragmatic possibilities. But that happens when its mobility already has been hindered (or, of course, due emotional states as stress, which
is mentioned). Also, the diaphragm does not just move upwards but also side wards which elevates the ribs, too. Unfortunately, (this is now not said in the video) people simplify the movement of the diaphragm and think "the more the belly is pushed out, the better". No! The movement possibilities of the diaphragm are complex. A completely hypotonic abdominal wall is no help. (Back to the video) Formulations like "most people are not breathing from the diaphragm" are not just simply false, they treat the breathing mechanism as something that has to be controlled deliberately, which means all the time. No, of course not, the breathing mechanism happens reflectory, thanks to our brain stem. We can change our breathing patterns and influence it by will due to our cortical brain areas.
As the breathing mechanism is reflectory and breathing itself can be defined as movement of body cavities to guarantee the gas exchange in relation to bodily needs, there is no need to "optimize" it so far that its unhindered work is the best momentary way to function. The best is defined by context, needs, intentions, ressources... There is not one pattern of breathing that is the most suitable for any task you undergo. However, posture and breathing patterns, as well as your mental condition and subconcious factors interrelate and have the potential to free or hinder each other and the concious work with these can help gain the knowledge to alterate breathing patterns if needed or help your body by letting the breathing movement happen. That also hints to habitual factors ("bad posture") that affect the mechanisms in a negative way and are subconcious or concious ways to hinder the breath. I cannot give any body and mind the sensually and self-empathatic knowledge to help implement a better approach to your body's breathing mechanism. Statements I could give could be that a costo-diaphragmatic breathing mechanism is physiological, but would that equal knowledge about how that feels, how that can be modified, how that changes for different tasks and circumstences? Nope.
@@fynnh.8460 I totally get what you are saying. I have been exploring breath and posture for the last year due to anxiety and body pain etc. I haven't figured it all out yet but it is just amazing. I don't know if I created anxiety in my mind and body because of my breathing or my anxiety caused the issue. I don't care, I just want freedom from pain and to learn the skills of different breathing patterns and have them occur naturally or at least be aware when my breath pattern is not on point and know how to correct.
@@misspineapple1304 Hey there, I just read my comment above and it felt so tense and angry; hope people can focus more on the informational aspect of it. The interwovenness of nervous system, breathing and our psychoemotional state is very fascinating, as you pointed out. For some people, experiencing and feeling their breathing movements can feel uncomfortable (which can change), for others it's a great way to reconnect with their body when stress or conditions like dissociative disorders or anciety kick in. Also, allowing a vital, free breathing pattern can be accompanied by the ability to flexibly work with one's own body tone and differentiated control over muscles of posture and movement and therefore boost the feeling of autonomy and connectedness towards one's self, I suppose. Slowed down, long, comfortable exhalations can be associated with relaxation and if you feel this state of release in your body (tissues, musclues, mind) and experience it joyfully and memorize it, that can be a tool that gets easier used every time you need it and want to approach it in times of stress, or anxiety. Slow breathing with little in- and outtake is a sign of relaxation. Pain leads to changing breathing patterns - it may cause reduced intake, reduced vitality, stiffness, constant activity of the belly muscles ... I have little experience with using my breath to work trough pain. There, normally feeling into my body, my guts, my tissues and muscles and my nervous system help me - especially focussing on a positively connoted spot, or the "something else" in the spectrum of negativity or pain. And sometimes, but often in therapeutic contexts, the approaching of the unpleasant feeling itself helped by acceptance or asking what need it refers to. Sometimes it got transformed into something different or integrated. However, constant physical pain (which I have endured and still do) is not so easily resolved in my case as it goes on. But some of the thoughts mentioned help me there as well. If perceiving aspects of your breath help you to ground yourself, focus your attention, distract you, calm yourself down, go for it. Sry for the rambling... Wishing you the best. :)
@@fynnh.8460 great message. It is so refreshing to see others are trying to listen and learn what their body is trying to tell them. I have been working on grounding and positive distraction and also getting to the root of my breathing blockage and have discovered it is anger. I am not afraid of how my body responds to different types of breathing patterns I happen to stumble upon. Lol. I just get frustrated that I have lost the mind body breath connection. I have decided to let the frustration go because it only adds to having constant tight muscles and a rock solid angry psoas and diaphragm. This is a process I guess. It would be great to talk more off line. I don’t know many people at the moment who are on the same journey.
@@misspineapple1304 maybe the concept of somatic experiencing might be interesting to you?