Diaphragmatic Breathing - IT'S NOT BELLY BREATHING
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- čas přidán 8. 07. 2024
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😱 IF YOU THINK BELLY BREATHING IS USEFUL, PREPARE TO HAVE YOUR MIND BLOWN 😱
Many use diaphragmatic breathing for relaxation effects, improving mobility and more, but if you are coaching it by breathing into your belly, I hate to break it to you…
YOU’RE DOING IT WRONG!
You see, coaching simple breathing in this manner contradicts breathing biomechanics, and is likely counterproductive on many fronts.
I’ll go through those issues with breathing in this way, and provide you a better alternative in today’s post.
Check out the video to learn why.
In this video, you'll learn:
1. How biomechanically belly breathing is whack
2. What a good diaphragmatic breath should look like
3. How to coach diaphragmatic breathing better; improving your stress levels and mobility in the process.
4. And more!
Let's get to it!
⏰ TIMESTAMPS ⏰
00:00 - Intro
03:56 - A biomechanical belly breathing diss track
11:12 - Visual differences - Accessory breathing, belly breathing, and diaphragmatic breathing
14:13 - Coaching diaphragmatic breathing
19:25 - Sum up
📸 PHOTO CREDITS 📸
upload.wikimedia.org/wikipedi...
upload.wikimedia.org/wikipedi... - Věda a technologie
If you want to see an updated video on belly breathing with better exercises, I’d check this out -
czcams.com/video/8RieH3leaBY/video.html
This video can really be lifechanging in terms of stress and anxiety. Proper breathing is just so underrated
Indeed! Very wise words
Maybe underrated but maybe moreso people hold so much tension in their abdomen they cant even do it
The introduction exceeded my already significant expectations.
I’m going to have to learn CGI for the next one
Highlight of my day
I have been trying to use belly breathing to calm anxiety and I tried different options throught time -- "belly breathing" (only belly), full breaths (fill the lungs slowly with air as much as i can, not belly breathing per se) ... and I noticed that "full breaths" do relax me but belly breathing does pretty much nothing outside of the meditative effect of focusing on breath&body, but no relaxation. I tried "the physiological sigh" as described by Huberman - it works when I do a few of those and those are anything but "belly breathing".. So I started searching for "belly breathing is not deep breathing" on google and found you. Now I get why belly breathing didn't work. It is sad that so many people recommend it and never make sure to explain what is going on (because they don't understand?!).
thanks for this video!
I noticed that accessory and belly breathing both cause a bit of stress, while Diaphragmic breathing is really relaxing
Very true!
Same
.i always avoid deep breaths for that reason...
LOVE this video from start to finish! For entertainment purposes but primarily for your breaking down breathing mechanics in powerful and understandable ways.
WOW!!! All this time i knew my breathing wasn't proper. I've had pt, even my singing instructor, tell me to belly breath, and not raise my chest and shoulders, just expand the belly. When i did that, my neck and chest felt so tight and strained and made me anxious and lightheaded. This diaphragmatic breathing is a life changer and feels so relaxed and natural compared to what i was doing and was forcing it ! Now i feel like i can take a big full breathe of air and relax.
Yeah. Sadly it way too common. I get why, it's just poor execution for the problem.
6 years of theatre and recently starting to sing I am glad to have learned that I wasn’t breathing wrong, everyone else was
hye, how is your singing? did it become better?
@@Whiskers4169I second that question!
Thank you so much, after 17 years of not breathing oxygen correctly, I'm finally feeling the oxygen flowing through my veins, like it was only carbon dioxide. Proper breathing is truly underrated. I feel like I'm reading a kid life tutorial again.
LOL that intro, all those diaphragmatic breathing into his belly are beginning to unleash Zach's talent for comedy and acting
And rage, don’t forget about that 🤣 appreciate you
Thank you very much for this video. I have been experiencing severe anxiety lately and diaphragmatic breathing was suggested to me as something I could do throughout the day to lower my stress levels. The difference between this and belly breathing was not made clear to me however and my chest would feel super tight (the opposite of what someone with anxiety wants to feel!) and uncomfortable whenever I'd try my "breathing minutes." This makes so much more sense and I can feel the difference immediately! Thank you so much!
I am so thankful to have access to this for free. We truly live in an amazing time. Thank you Zac.
So glad to hear!! Happy breathing!
Zac cupples is the goat. Balance of funny, informational content. Loving the videos
Appreciate hearing that!
Thank you. Finally someone set the facts straight. As a Ashtanga yoga practitioner I figured this out myself over the years. In our practice we never let go of our belly yet utilise the diaphragm and thoracic spine/rib-cage etc. to the max. The internal pressure created while inhalation actually keep the lumber spine protected and lengthened.
Glad to hear we are on the same page!
Nah, I believe you. Belly breathing really messed me up and killed my voice. You need you lungs to fill and chest to expand. What's helping me recently is just feeling my diaphragm expand outward and not worrying about pushing everything down into the belly. And singing is starting to feel so much better, relaxed and less tension in the jaw, tongue etc.
belly breathing happens ONLY when your siting down, when i sit it bearly moves, this dumb new way of telling other what something is now wrong is starting to get annoying from the so called experts
whoa!! finally someone who explains it more clearly! Thanks a lot!
Thank you so much for this. I’ve always been focusing on the belly not realizing I’m adding more tension in my neck by choking off the air at the top,
I rarely make a comment on any CZcams videos but not this one. It’s funny, informative & shows clear examples. I’m hoping I can learn this technique adequately enough to help improve my gut issues going forward. Thanks 🙏 very much for the work that went into this Zac. 👍
WOW this is hands down the best explanation I have ever heard. I have searched high and low to have someone give a really good explanation and they always fell a little short. This was fantastic. I have lung issues and have used the Buteyko method & herbs and homeopathy to manage (off drugs, yay!); and it has been incredibly helpful but have struggled trying to find the right way to breathe. Obviously my pattern of breathing has not been ideal; and balancing my oxygen to CO2 has literally been life changing for me; but this is something I have been struggling with. When I try to use my diaphragm only it Fu$#% me up. I am definitely going to try this; except being flat on my back is a horrible position for me usually. I'll figure it out. Thanks a ton! I truly appreciate this. Also love your other content.😃
I have been watching a lot of deep breathing (or belly breathing) exercises and I came across your video.
I couldn't agree more with the excessive emphasis on "just pushing the belly out" type of coaching. I never understood why that would be beneficial when a person inhales and restricts air only in the mid to lower abdomen area. The idea of diaphragmatic breathing is to expand diaphragm which is actually located just below the rib cage. For a full diaphragmatic breathing, your chest should expand naturally. Period.
I almost think that we should direct our mental focus to the area just below the rib cage as we breath (mid-section of the torso).
Thank you for this video.
Glad you agree! There's a lot of poor coaching out there sadly, but hoping this helps!
Your video has literally changed my life. Ive been breathing wih my stomach for years and years, always thought it was the correct way. Well now my diaphram gets stuck or tightens, maybe its week muscles around my diaphram and its some of the worst pain ive evee been in. This video has been helping me correct it
The setup is my spirit animal.
Awesome stuff Zac!!!!
Glad you enjoyed it!
I am glad I found your video...I was over gripping my stomach for years. I am relearning on not to suck or push my stomach out. I also am learning how to breath properly while lifting weights. Thank you.
Amazing that you’ve been working on relearning. I’ll have a video coming out in a few weeks that should help you on that front!
Dude I lost my ability to do this naturally because of a wicked case of Covid that gave me strained intercostals that caused me to develop compensations in my shoulders and back of course. This is what I had to relearn in order to breath pain free again. Good stuff!
Glad you dug it. Breathing after COVID is no joke. Hoping for a speedy recovery!
Since now I’m your fan Zac you’re amazing
Too kind! Welcome!
Great video. I imagine opening and closing an umbrella which makes it a lot easier to tell my brain what to do with all those breathing muscles
Thank you for this detailed explanation. I'm a physiotherapist too, and when I teach breathing I start with teaching people to allow their belly to expand because most people hold it in, limiting the descending motion of the diaphragm. This downward focus and belly focus helps get people out of apical accessory breathing upwards (which is what most people do when you say "take a deep breath"). Of course I remind people to allow everything else to relax which naturally expands the ribcage in all directions. I think the misunderstanding that I see some people teaching is actively holding the ribcage down or still while only the belly moves, which of course is not functional and usually tends to make people use abs to push the belly out versus just let it expand naturally. So I think instead of focusing on WHERE in the body we should be moving, perhaps its easier to focus on whether the breath is relaxed and expands in all directions or whether it is forced or holding in one end to produce an unnatural movement at the other end. So I like the idea of "quiet" breathing, and I recommend a focus on "longer, slower breathing" versus "deep breathing". Thank you for this.
I would 100% agree with this. The more I’ve coached breathwork, the more gentle I’ve wanted it
Intro was great and I appreciate the clarification! learned a lot watching this video and I definitely feel a big difference in my breathing!
Cheers
Thank you man , i really appreciate what you're doing
Thank you for the kind words
Soooooooo good! Thank you Zac 🙏. My “breathing coach” did NOT want my chest moving at ALL! For a year I’ve felt like I’ve been air-hungry… enter: Fatigue 😕
Great video Zac 👌☺
And I like your style 😎
That intro was everything. I think this may be may have been my problem the entire time
Bro!!!! Quality content! Subscribed
After being in PT for a year and being taught the correct way to diaphragmatic breathe and then going to therapy for anxiety and being told to diaphragmatic breathe by breathing into my belly this was my reaction as well lmao
I hope you also drop kicked your therapist as well lol
great video bro
Also thanks for the article links, great addition
You betcha!
Brilliant info, so clearly presented. Thank you
Glad you enjoyed it!
SUPER GOOD EXPLANATION, IT FEELS MUCH BETTER THAN THE ABDOMINAL BREATHING, MUCH BETTER. THANK YOU SO MUCH
I love your videos you put a lot of effort into making it entertaining 😄❤❤🎉
Thank you so much 😁
Love your videos and this is another great one. I just wanted to share my personal experience. As someone who is currently fixing my breathing after what I estimate to be roughly a decade of shallow breathing, I'm finding that focusing on the belly breathing (and a bit of the low thoracic expansion) is definitely the way to go for me, for now. I expect that with time, I'll be able to get into higher thoracic expansion without falling into my old, bad habits of accessory breathing. Right now, it's just too hard to get into that full expansion without falling into my old habits.
Can't believe I was breathing wrong for so long, but grateful that I'm figuring this out sooner than later. I feel like there should be regular PSAs on this, as it seems to affect so many people!
I feel you. Been doing the buyteko method to manage my asthma and it has helped a ton but trying to get my breathing right. It is not easy.
Very good information! ❤
beautiful explanation with excellent visuals.
Glad you liked it!
Meditation videos always annoy me with their breathing cues, so I really FELT that intro. Amazing intro
The pain is real
YES !!!! eFFing IDIOTS !!!! Like fingernails on the chalkboard of my Brain 🧠
Excellent video and I loved how you explained the physiology behind it.
Glad you liked it!
Such an entertaining intro, thank you!
Hello,
Your video was so amazing
I dont believe i was trying to breathe the right way from last one year, trying to focus on meditation but all went wrong just coz i was breathing the wrong way. I am so grateful i saw your video and realised the power of breathing right.I am so so happy got to see your video. Very well explained . Thankyou so much😊
Finally setting the record straight perfect concise with a great introduction. A+
Someone had to do it! Glad you liked it 🤗🤗🤗
THIS WAS JUST P E R F E C T
Beautiful breathing. I have never been taught how to breathe properly. I hope this helps me at night,
Nice intro. That's basically how I was taught in meditation class. I think it contributed to my non-perfect breathing. Thankfully I still have fairly good access to proper breathing, although my weak TVA and tight belly area make it feel like some breaths are forced. I can't find the perfect TVA activation + automatic and loose diagrpahm & lung ratio.
That's unfortunate. I've really scaled back the intensity at which I've coached breathing and it seems to work pretty well. This might be most up to date version - czcams.com/video/zi1d_Ht-7c8/video.html
Hi Zac!
Many thanks for this informative video. Your perspective on this topic is highly noted for implementation going forward, however, I really would appreciate if you could graciously show or share a link to any video showing these breathing techniques in the STANDING POSITION. It will be very insightful to know how the chest and abdomen should be looking as we STAND ERECT breathing.
Many thanks .
Yes when i stand up my belly is harder, sore back ribcage ,
I struggle still
Very advanced stuff. Good job on the vid
Thank you!
This video should have 10 million views
Great video I had to figure this out for myself as you mentioned most professionals coach the wrong way to breathe thanks for sharing!
You're so welcome!
Intro is hilarious😂, also great tutorial
Glad you liked it!
Finally someone who shows all exercises and examples without a shirt on, so that everyone can see what the hell is even happening.
You made my day with that intro man🤣
Hahah I try!
Hi...can u tell me which breathing technique would be good for hiatus hernia?....chest breathing?
thank you, Zac
Spot on! When I coach my clients, for simplicity sake I tell them first 2/3rds into the belly, last 3rd into the chest.
I like it!
that implies they are limiting the breath for the first part. unless by "in" we mean together with the diaphram and that it could be how it was originally intended.
@@colmrooney414 Yes, we get to the etiology of it's cause as the lessons progress, but you don't know what you don't know. The cause can be stress load, trauma, societal norms (common especially among women, to hold their bellies in or wear waist trainers for aesthetic reasons). Not something advisable to jump into on day 1 lest you'd like to scare them away. Biomechanics is the entry point but far from the (ever evolving) destination.
@@colmrooney414 at this point I mostly coach quiet nasal and pretty chill
Yeah but that can cause people to distend and tense up their belly as they inhale. That’s why I think it’s better to tell people to breathe into their back. Your belly will still rise but everything will open up as you breathe from front to back rather than vice versa.
Thank you so much for this video.
What u say makes lot of sense!
One question:
Is it better and more naural for belly and chest to move together at the same time or alternatively, like belly -chest and chest-belly?
Thank you so much for this video❤. Please what is the best type of diagnosis can one go through to check the condition of the heart, lungs, diaphragm, and the entire abdomen
Great video, very informative. Thanks
Glad you enjoyed it!
Golden Video.
I used to hold my ribcage down & still and used to push my stomach out using my AB muscles !
I was never able to take a full breath this way !
Now, i let my chest expand along with my stomach
And just make sure i don't lift my entire ribcage "unit" up !
very clear, very helpful, thank you
Wow this video is great! I've been dealing with upper back/ chest tightness for over a year now and these techniques seem to be helping a lot. Also I love the shirt Zac, go Memphis! Hopefully Ja can get his act together, great talent - if not it's time for a trade hah. Thanks!
Thank you so much!! And yes, hopefully he does lol
How many times do you breath like this and how many times a day to see benefits? Thank you
It’s the most wonderful feeling when breathing diaphragmatically stretches the rib cage at the back away from the spine. It’s like massaging your own back without being a contortionist. You will only feel that amazing stretch sufficiently sitting up straight or standing up. Because lying down your rib cage won’t expand to its fullest capacity at the back.
It really depends on what you are going for. I find myself starting more people on their stomach to drive particular movements
@@ZacCupplesPT Ah! I have a lot to learn. Really appreciate your videos. Thank you.
@@Sufficient4UsIsAllah happy to help!
Thank you, Thank you soo much for a week i was facing shortage of breathing thank you for helping me out.
You bet! Glad it helped!
Lol that intro totally caught me offguard. You da man!
MY BODY IS HEALTHIER! THANKS TO YOU. I'M VERY GRATEFUL.
Hello do you have a video on inter-coastal rib pain? Or I get a lot of pain in diaphram area almost nerve pain.. especially if I do breathing exercises like in this video BTW is awesome .. I have DDD and cervical and spine issues from a fall..
Thank you
Loved the seringe analogy
Hi Zac ! Can you do a video for the hiatal hernia ? Love your Videos
Thank you!
I also find it helpful to raise the pelvis a few millimeters and slightly straighten the lumbar spine during inhale and do the reverse movement on exhale.
Thank you for the video. I don't know why does everybody show the proper breathing while laying dow? Could you show it while standing up as most of breathing on which I can have influence is happening while I am standing up.
Hey Zac
My physio recommended to watch this video.
Thanks very much btw, great stuff.
I do have a question, when expanding everything should I be feeling my back muscles engage?
I’m doing it as slow as I can both inhale and exhale (really good to know about the pause and air hunger, which turns out I have) and sometimes I feel my back engaged/tense almost, sometimes not.
Additionally sometimes it feels like my sides are moving well, sometimes not.
My physio found that when laying on my right hand side my ribs wouldn’t expand much laterally, as though the left side muscles were not engaging. My right were better but still can improve.
So I’m aware to work on this.
The slowing down and gently placing my hands on my sides helps to get those muscles going, without straining too but yeah curious about my back.
Cheers
Pat
Welcome to the channel, Pat!
Back muscles working
- no. It should be a pretty low intensity strategy
- If you are feeling back, it's likely too agressive
Key is go even slower :)
Thanks for this video! I have a question, im feeling my belly and my ribs/chest rise, but should i be seeing my chest area rise and then my belly after or my belly rise first and then the rest of the chest/ribs area? Or is it both at the same time? Im struggling to get my head around having both my chest and my belly raise together at the same time. Hope that makes sense!
Thanks again!
This is really a thorough explanation and display! I love the flexible ribcage model, can you let me know where you got it? Thank you!
Sawbones.com
Glad you liked the vid!
I agree with you for health purposes, though I'm curious if your approach to proper breathing is ideal for breathing for playing music with wind instruments. In my, admittedly, very limited experience training with music I was told to breath from the belly when taking in air between notes when possible. It may be your approach is also better for music, but I'm kind of agnostic for now. Are there studies that look at the impact of proper Diaphragmatic Breathing (as you described it in your video) on the performance of musicians compared to "breathing from the belly"?
Does belly breathing cause rib flare?
How hard should we be exhaling. Hard enough to engage the RA muscles of the ab wall?
I feel my diaphragm and then my chest expand and contract fully, not at the same time, is this correct?
How much time per day should i dedicate to breath work, im very busy?
I’ve been under intense stress going through recovery for certain things and doing this made me cry it was intense
Tears can be a good sign. Think of the sigh you do after a good cry. I hope it helps and you weather this storm!
I am on dialysis and I cramp during treatment in my diaphragm, also when I turn around to use the restroom or reach for something I cramp. what do you suggest?
I can breathe like this when sitting or lying down comfortably, but as soon as I stand up or walk all the air goes into the top of my lungs while my abs get sucked in on every inhale.
What would you recommend to fix this?
Hi funny at start, any tips for the squat, because you need this strong diaphragmatic breathing, however when you get to maybe your third rep, and your tiring and the controlled breathing gets harder eg the Valsalva manoeuvre and your struggling to keep it all together any tips to gain back control, Thanks.
I have a question. Why shouldnt you force the tongue on the roof of the mouth? and by force do you mean push with the tongue or just forcing the tongue to maintain that position?
Is it effective to do diaphragmatic breathing to help you fall asleep?
Does that effects to posture? I mean can I improve my posture
What's the difference between diaphragmatic and dirga??In Dirga the air comes up till the collar bone?
The intro had me laughing out loud! Good video
haha glad you dug it!
I wonder if improper breathing can cause acid reflux. A lot of people with acid reflux have hiatal hernias, which is pretty common these days where you're stomach comes up thru the hiatus. Could Improper breathing have something to do with this?
I’m an opera singer and most teachers don’t even teach 1/10th of what you just said. Thank you, sir. I like your humour too
How about for playing a wind instrument ? And for someone who had IPF ? Looking forward to hearing from you. Great video .
this is very helpful! the only thing i'm still finding hard to not do is holding tension in my throat and the back of my head on the inhale. got any tips for how to inhale without actively suctioning air in using the throat?
i think for me it was just relaxing my whole body even if it feels uncomfortable, but release all the tension and control and do the breathing and don’t try to force to hard but guide it. the toughest part is the mental blocks
ALREADY from the thumbnail i knew this is a great video
It starts with the thumbnail. Always!
Thoughts on what some call “circular breathing”? Where you first fill up the belly and then fill up the chest?
As a kid, I loved the movie Terminator 2. 31 years later, I have a new favorite movie.
The first 2 minutes and 44 seconds.
Hahahaha high praise
Thank you
“The research that if you don’t breathe, you’ll die”🤣❤️