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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.
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!
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.
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
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.
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!
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!
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!
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 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!!
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.
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
Wait hold up. This is amazing. I'm struggling to belly breathe in sitting meditation having my back very straight. This is amazing for that. Thank you so much!
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.
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
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.
@@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.
From my experience and what I learned. There is no one perfect breathing, different situations depends on slightly different breathing. If you want to relax, lower your heart rate and blood pressure, there is nothing better than belly breathing. Important is that you do the breathing with your belly and not with your nose. Just let the air flow out while very slowly contracting the belly. I get to 80/40 Blood pressure with ~45 HR after 3 min. If I am doing something more active or just want to be alert but still relaxed, I do a "rolling Belly breathing" you start expending the belly and then extend into the chest(similar to Abdominal Opposition) what you are showing. (just that in the standing your position the belly can't expend a lot). If you want the to pump the blood pressure and heart rate, you do Wim Hof style. Breathing. Strong and fast inhalation. There is no one perfect breathing technic. If you lying down, sitting, standing, running or sprinting want to meditate or learn. You want to adapt your breathing for the activity you do.
Hi there! This is a great and detailed comment. I super appreciate the nuance here. In regards to expansion of the rib cage and positioning of the diaphragm during exercise, abdominal opposition is my go-to. However, I agree that breathing at rest is much better achieved through quiet nasal breathing. One question: What do you mean by breathing with your belly and not your nose?
@@ChaplinPerformance You can initiate your breath with nasal breathing(when you do it slithly too strong you get a audioble breath) but you can also breath only with your belly with overpressure and underpressure. If you take a deep breath in and than very slowly constrict the belly the air floats out (you can fell with your fingers the warm air) You can also take a deep breath in pinch your nose and contract the belly completly, release the nose and air will burst out or the other way around it works both ways. It is not only better for relaxation it also helps with speaking flow because you can't actively nose/mouth breath while speaking/singing but you can belly breath. I noticed that you have a very audioble breath every couple words. It sounds like you have still a lot of air left in your lungs and than you have to strongly breath in to be able to keep talking. Hope I could make it a bit clearer
@@Utoko Hey Stefan I hope you will be able to reply. Are you professional ? I speak really bad as I got used to hold my breath when speaking I notice I speak much better after doing yoga my breathing is more flowing. Do you give Skype sessions ? I really want to go to the bottom of this. Thanks
@@Utoko I do have a very audible breath every few words for sure. It is as you said. I’m still not sure I understand what you mean by belly breath as an alternative to mouth or nasal breathing. Doesn’t the air have to come in from your nose or mouth?
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.
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.
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.
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.
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
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!
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.
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.
Description of video says belly breathing vs abdominal breathing. What is difference between belly and abdominal? I dont understand anything. Should I breath with rib cage?
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.
@@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.
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.
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?
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!!
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.
In rest belly breathing is normal...in yoga in resting positions belly breathing is good too...there are different techniques...when moving and especially walking or running thoracic breathing is normal.
@@ChaplinPerformance then we r in agreement. I wld also add that yr system is essentially a carbon copy of a number of chinese qigong breathing systems i am aware of.
Thanks for the thorough explanation of reverse breathing. Is there any research you can cite as to the performance gains or in O2 exchange? Also don’t athletes instinctively do this type of breathing already when we engage the core say in some sort of physical activity, while also using abdominal breathing?
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. - 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. - 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. -
Breathwork is very useful for BP control. Interesting respond to that “exercise” you mentioned. Perhaps you are accessing a different type of perceptual capability.
i am not sure if i understand it. so basically instead of breathing pushing out the belly, i can breath into my lower back and expand my rib cage outwards? the posture you show is only to feel the difference right? but i think i can breath intentionally more into my back when i concentrate.
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
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
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!
Okay, maybe I'm a moron but what I got was "tense abs and breath down" which is something I've been doing on my own for "belly breathing" for a long while. What did I misunderstand?
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
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 to expand your lungs freely not just towards the diaphragm. Just freely breathe into the lungs and don't apply any resistance. Your lungs will expand in all directions and you can feel the tension in your back fromlnt and your hands push out too. It's not supposed to be just breathing into your belly! It's supposed to breathing into your lungs freely and completely expand them.
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.
Is this meant to be a regular exercise, or just a way to become more conscious of a better way to breathe? Also, doesn't tensing the abs limit the motion of the lower trunk? From a martial-arts perspective, you want the lower belly and hips to be loose so they can "whip" back & forth to create force that chains up into the upper/lower limbs. It seems like muscular tension would impede that somewhat.
This is talking about re-establishing a natural amount of deep and outer abdominal tension that would be associated with exhalation... the oppositional force should be just enough to control the rate of movement of the lower ribs and diaphragm and to redistribute expansion in the abdominal and thoracic cavities... Once the skill is re-established, it can be integrated into movement. If you are a martial artist, there's a high chance you are already doing this naturally
@@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?
I've been doing yoga for 50+ years and the only yoga instructors you are throwing under the bus are the ones with limited experience - the ones who are really just limber people who've learned some postures to teach beginners - it has long been a peeve of mine about the distended belly - knowing the diaphragm pulls straight down - this is a good video and is correct - I'd add to have an actively relaxed belly - like animals and kids - not a passive one but one that is ready to move or stay still - you never see an athlete poking out their belly
It’s not wrong… but your lungs aren’t in your belly. If your goal is to reap optimal benefits from exercise, you should learn how to use the abdominals to control the rate of inhalation so you can more effectively pressurize your abdominal and thoracic cavities.
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 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.
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.
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 have really bad flared ribs ( they’re very wide and tilted forward) I’ve been belly breathing my whole life. Is it reversible? Can I fix my flared ribs?
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.
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.
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?
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 :)
I’m seeing a lot of “you’re doing it wrong” or “it’s not good to do”. My Speech Pathologist has me using this breathing technique. So why is there a disparity between what she is teaching and what you are suggesting?
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
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.
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.
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.
@@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
hi, why when I am using abdominal opposition, my lower body will tilt to the right? it seems that i will engage the right abdomen only, but not middle and left
Probably a lack of being able to lateralize your body to the left. Consider reaching forward with your right arm as you exhale. See if that enhances the left oblique activation.
Could go either way... The nose produces resistance which might cause some individuals to trap more air, while others might be able to use the nose (which would likely be more parasympathetic).. just depends
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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.
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.
Would you please describe this while walking? For example what is the best breathing style while brisk walking.
I’d like to know too
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!
HERE'S A MUCH BETTER BREATING VIDEO!!!
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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!!
Thank you
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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Ya
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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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
This has given me instant relief from hiatal hernia discomfort. Thank you!
So happy to hear it!!
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!
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!
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.
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 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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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.
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!
Wait hold up. This is amazing. I'm struggling to belly breathe in sitting meditation having my back very straight. This is amazing for that. Thank you so much!
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.
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
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!
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
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
From my experience and what I learned. There is no one perfect breathing, different situations depends on slightly different breathing.
If you want to relax, lower your heart rate and blood pressure, there is nothing better than belly breathing. Important is that you do the breathing with your belly and not with your nose. Just let the air flow out while very slowly contracting the belly. I get to 80/40 Blood pressure with ~45 HR after 3 min.
If I am doing something more active or just want to be alert but still relaxed, I do a "rolling Belly breathing" you start expending the belly and then extend into the chest(similar to Abdominal Opposition) what you are showing. (just that in the standing your position the belly can't expend a lot).
If you want the to pump the blood pressure and heart rate, you do Wim Hof style. Breathing. Strong and fast inhalation.
There is no one perfect breathing technic. If you lying down, sitting, standing, running or sprinting want to meditate or learn. You want to adapt your breathing for the activity you do.
Hi there! This is a great and detailed comment. I super appreciate the nuance here. In regards to expansion of the rib cage and positioning of the diaphragm during exercise, abdominal opposition is my go-to. However, I agree that breathing at rest is much better achieved through quiet nasal breathing.
One question: What do you mean by breathing with your belly and not your nose?
@@ChaplinPerformance You can initiate your breath with nasal breathing(when you do it slithly too strong you get a audioble breath) but you can also breath only with your belly with overpressure and underpressure.
If you take a deep breath in and than very slowly constrict the belly the air floats out (you can fell with your fingers the warm air)
You can also take a deep breath in pinch your nose and contract the belly completly, release the nose and air will burst out or the other way around it works both ways.
It is not only better for relaxation it also helps with speaking flow because you can't actively nose/mouth breath while speaking/singing but you can belly breath.
I noticed that you have a very audioble breath every couple words.
It sounds like you have still a lot of air left in your lungs and than you have to strongly breath in to be able to keep talking.
Hope I could make it a bit clearer
@@Utoko Hey Stefan I hope you will be able to reply.
Are you professional ? I speak really bad as I got used to hold my breath when speaking I notice I speak much better after doing yoga my breathing is more flowing. Do you give Skype sessions ? I really want to go to the bottom of this.
Thanks
@@Utoko I do have a very audible breath every few words for sure. It is as you said.
I’m still not sure I understand what you mean by belly breath as an alternative to mouth or nasal breathing. Doesn’t the air have to come in from your nose or mouth?
@@Utoko bro from which resource you learnt all about breathing? I would love to explore this topic , it seems interesting and beneficial
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
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.
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.
Great info all yoga teachers should know this
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!
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
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!
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 ?
Description of video says belly breathing vs abdominal breathing. What is difference between belly and abdominal? I dont understand anything. Should I breath with rib cage?
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.
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.
Nice addendum to my "improve my breathing" journey.
Awesome!! Good luck with the journey. It’s worth it
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?
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!!
This is a great exercise, how often should it be done and how many reps? Thank you so much!
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.
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
So for a person that doesn't know much English (me), inhale =back bones wide exhale=front bones wide , right?
No… inhale = the whole rib cage expands; exhale = the whole rib cage contracts
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
In rest belly breathing is normal...in yoga in resting positions belly breathing is good too...there are different techniques...when moving and especially walking or running thoracic breathing is normal.
I agree with you! Belly breathing doesn’t need to be exaggerated, though!
What type of breathing is best for abdominal distress, acid reflux and bloating?
Probably resonance frequency
Can’t you diaphragmatically breathe while doing resonance?
Thank you so much! I've been learning more contortion recently and this helped so much!
You are so welcome!!
Absolutely amazing video! Thanks for sharing! ❤
You are very welcome!!
Yoga - many systems say the pelvic floor and surrounding core muscles shld be engaged w the inhale.
I agree. But some yoga instructors over-cue belly breathing... Not the good ones, but many.
@@ChaplinPerformance then we r in agreement. I wld also add that yr system is essentially a carbon copy of a number of chinese qigong breathing systems i am aware of.
Thanks for the thorough explanation of reverse breathing. Is there any research you can cite as to the performance gains or in O2 exchange?
Also don’t athletes instinctively do this type of breathing already when we engage the core say in some sort of physical activity, while also using abdominal breathing?
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.
How many times should we repeat the breaths?
i am not sure if i understand it. so basically instead of breathing pushing out the belly, i can breath into my lower back and expand my rib cage outwards? the posture you show is only to feel the difference right? but i think i can breath intentionally more into my back when i concentrate.
Yes so the tension in the abs makes the belly expand less and forces the ribs to expand in all directions.
@@ChaplinPerformance thanks
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
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
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!
Okay, maybe I'm a moron but what I got was "tense abs and breath down" which is something I've been doing on my own for "belly breathing" for a long while.
What did I misunderstand?
We might be talking about the same/a similar thing
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!
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!!
Thanks man really learning to relax and not force it helped my rib cage expansion
You are most welcome!
What should I do for flared ribs?
Go to my page and check out my latest video on rib flare. Do the exercises in the video for 6-8 weeks progressing through the levels
You have to expand your lungs freely not just towards the diaphragm. Just freely breathe into the lungs and don't apply any resistance. Your lungs will expand in all directions and you can feel the tension in your back fromlnt and your hands push out too. It's not supposed to be just breathing into your belly! It's supposed to breathing into your lungs freely and completely expand them.
Volume flows where pressure is lowest. If you don’t have an oppositional force, you likely won’t get too much posterior expansion
This is still applicable to breath work and going into the parasympathetic system
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
when abdominal breathing, does the belly suck in?
Is this meant to be a regular exercise, or just a way to become more conscious of a better way to breathe?
Also, doesn't tensing the abs limit the motion of the lower trunk? From a martial-arts perspective, you want the lower belly and hips to be loose so they can "whip" back & forth to create force that chains up into the upper/lower limbs. It seems like muscular tension would impede that somewhat.
This is talking about re-establishing a natural amount of deep and outer abdominal tension that would be associated with exhalation... the oppositional force should be just enough to control the rate of movement of the lower ribs and diaphragm and to redistribute expansion in the abdominal and thoracic cavities... Once the skill is re-established, it can be integrated into movement.
If you are a martial artist, there's a high chance you are already doing this naturally
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?
I've been doing yoga for 50+ years and the only yoga instructors you are throwing under the bus are the ones with limited experience - the ones who are really just limber people who've learned some postures to teach beginners - it has long been a peeve of mine about the distended belly - knowing the diaphragm pulls straight down - this is a good video and is correct - I'd add to have an actively relaxed belly - like animals and kids - not a passive one but one that is ready to move or stay still - you never see an athlete poking out their belly
Totally agree with you! The good yogis know!
Would you use this kind of breathing technique when bracing for something like a squat?
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?
so how should you breathe throughout the day? holding slight tension in abdominals and making sure you exhale completely?
No during the day just allow normal breathing to happen… this is more of an exercise and is best applied to exercise
@@ChaplinPerformancewhat if you don’t know how to breathe normally
So is belly breathing wrong, so how should we ideally breathe please answer doctor
It’s not wrong… but your lungs aren’t in your belly.
If your goal is to reap optimal benefits from exercise, you should learn how to use the abdominals to control the rate of inhalation so you can more effectively pressurize your abdominal and thoracic cavities.
@@ChaplinPerformancedoctor how to use abdominal effectively may you make video on this topic
@@ChaplinPerformance thankyou very much for reply doctor
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
Can you do this sitting?
Finally an explanation and one that makes sense. Thank you
You are very welcome 🙏🏼
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.
So the best thing is to practice and use both right ?
Yes dependent on the context!
@@ChaplinPerformance okay thanks !
Are there any books on the subject?
Depends which subject you are talking about. I would check out some of the research by Paul Hodges. Rosalba Courtney and Diane Lee as well.
@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!
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 have really bad flared ribs ( they’re very wide and tilted forward) I’ve been belly breathing my whole life. Is it reversible? Can I fix my flared ribs?
You can improve your movement options!!
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.
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
Thank you, giving this a try!
this was very difficult to understand. I understand the problem but whats the solution? it sounded very technical
Create abdominal tension with an exhale, maintain that tension as you breathe in against it
@@ChaplinPerformance so breathe to expaand the ribs instead of gut?
i got that rib flare from a lifetime of belly breathing
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
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?
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.
My english is not very good. Could someone write the exersice in this comment in a clear way?
Can you achieve the same effect when sitting down doing abdominal breathing?
Depends on how you definite abdominal breathing
This guy is one of the few smart ones
Thank you!! I appreciate that
Is false posture a readon for a roemheld syndrom ?
I’m seeing a lot of “you’re doing it wrong” or “it’s not good to do”. My Speech Pathologist has me using this breathing technique. So why is there a disparity between what she is teaching and what you are suggesting?
for the exercice when I'm breathing in I feel expansion more in my lower back, am I doing it wrong?
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.
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!
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
I think I've build up the habit of belly breathing, how do I delete it help me
Don’t delete it… just balance it out with alternative strategies
hi, why when I am using abdominal opposition, my lower body will tilt to the right? it seems that i will engage the right abdomen only, but not middle and left
Probably a lack of being able to lateralize your body to the left. Consider reaching forward with your right arm as you exhale. See if that enhances the left oblique activation.
@@ChaplinPerformance can you put a video or photo to demonstrate this?
When exhaled are you using your mouth?
Could go either way... The nose produces resistance which might cause some individuals to trap more air, while others might be able to use the nose (which would likely be more parasympathetic).. just depends