Functional Abs | Intra-Abdominal Pressure Breathing For Core Stability
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- เผยแพร่เมื่อ 31 ส.ค. 2018
- Functional Abs | Intra-Abdominal Pressure Breathing For #Core Stability
Timestamps for convenience:
00:00 -- Intro
00:01 -- The concept of breathing for stability
01:00 -- How to use your diaphragm; belly vs. chest breaths
02:00 -- How to breathe 360 degrees into your abdomen
03:00 -- How to maintain pressure on the exhale
04:00 -- Functionally integrating breathing under core demand
At REACH, we train individuals through the ‘Core ABCs’
🔴A is for #Alignment - keeping a nice neutral spine position
⚪️B if for #Breathing - diaphragmatic breathing to increase intra-abdominal pressure
🔵C if for #Control - controlling movement with good alignment and breathing
Check out the Core Strength + Stability Foundations Course here:
reachchiro.podia.com/strength...
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Core360 Belt:
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👉If you're having issues creating belly expansion, check your positioning: • How To Integrate Core ...
👉How to start strengthening your breathing once you've got the feel: • Diaphragmatic Breathin...
👉Breathing with a brace for lifting: • Diaphragm Breathing to...
#Breathing is cool. It's the only function in our body that is automatic, but we also have the conscious power to override and control it.⠀
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Breathing is even cooler because it works to not only keep us alive via respiration but it has a crucial secondary component of postural #stability.⠀
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Fun fact: Breathing is the first "functional movement" we perform at birth!⠀
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Breathing creates intra-abdominal pressure (IAP) to stabilize the "links of the spinal chain" via activation of the #diaphragm. Like the biceps muscles, the diaphragm contracts like any other muscle. When it contracts the dome-shaped muscle flattens and drops into the abdomen like a piston in a cylinder head (engine) -- this with co-contraction of back, abdominal wall, and pelvic floor muscles working together (in concert) create the abdominal "canister." This is your natural weightlifting belt referenced in the video.⠀
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Ever wonder why a weightlifting belt works (even when often used incorrectly)? It helps you generate IAP by your abdominal wall pushing against its rigid surface. ⠀
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Why not just squeeze your #abs? Sure -- this strategy works because it generates IAP; however, it has a capacity ceiling. Breathing with an abdominal brace maximizes your ability to generate IAP, which is what this series is all about! ⠀
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↑ IAP = ↑ stability (ability to control joint positions) = ↑movement/mobility/strength/performance
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I totally get the 360 breathing but I’m still struggling with maintaining IAP. I know the pressure is important bc of it’s potential impacts on low back pain, prolapse and herniations.
So how exactly is the breath during lifts (more ADLs that exercise but I suppose it applies to weight training too).
This is how I thought it went (old way):
Inhale 360 (prepare for lift)
Exhale on exertion (pull pelvic floor in and up abs draw in and brace)
For some exercise like planks, marches hold slight brace and still breathe laterally expanding ribs.
Am I totally doing it wrong?
The cue I always hear in the world of fitness (heard it from PTs too) is “pull your abs in to support your spine. And exhale on exertion. Is this totally off in regards to IAP too?
Great question.
I just updated the video, adding the video about breathing with a brace for lifting. It's at the end-screen and in the caption.
The draw and brace is not terrible but is an outdated approach IMO. Because as you exhale you are literally losing pressure. For >85% of 1RM lifts, I teach the breath, brace, and hold through the entire lift. However, using a deadlift as an example, I've had patients prefer to breathe, brace, hold pull. Then at the top, regather their breath, hold, lower the bar, or just drop the bar.
The most practical and helpful video I’ve found. As a dancer, it’s so difficult to understand how to engage my core without holding my breath and tensing my muscles. Thank you so much for the explanation! Saved my life! Now I will have a happy spine lol
Thanks for sharing and great to hear! You’re welcome.
Awesome stuff brother. Very concise yet so well said. Appreciate it!
Thanks -- appreciate the feedback!
Waw this is brilliant!
Amazing exercices to strengthen the core... Thank you so much for sharing! 🙏
Thank you!
Wish I knew this a looong time ago Thanks for the explanation.
Same here! Never too late, I guess. Thank you for your feedback -- glad it helps.
BreeeeeeeEEEEEathe....Breathe in the aaaaaayyy-Aaaaair --David Gilmour
Love it
Could you please cite a few research papers that confirm what you are saying. Thanks
Here's the first one that comes to mind:
www.rehabps.cz/data/THE%20SIGNIFICANCE%20OF%20INTRA-ABDOMINAL%20PRESSURE%20ON%20POSTURAL.pdf
I'll share a few more when I find them. Thanks.
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Hi, since breathing is so complex, what would a progression be based on the videos you have? I’m currently taking a course SI joint dysfunction and found one of your videos. I am not sure if I’m in the beginning, the middle,or the end. Thanks for the great info! =)
This video is a basic breathing for stability (not relaxation/destressing) progression from the beginning. The end screen on the video will show two other videos you can use to expand upon it (no pun intended). Breathing is a hot topic so we'll keep making more content as well as group it into a playlist in the near future.
Excellent video thanks man!
How does a lifting belt work then? Does it help or hinder the natural breathing and bracing needed for a heavy squat, for example?
Thanks
Great question. When used properly, a lifting belt maximizes intraabdominal pressure (IAP) by increasing the rigidity of the ab wall -- like adding another layer to your ab wall. The belt increases the force pushing back against the abdominal expansion.
However, the belt must not be latched on too tight. In this case, the belt would be limiting your ability to expand maximally, thus impairing your ability to maximize IAP.
If the belt is too loose it does nothing as there's no increased counter pressure.
What I recommend is you set the belt to accommodate full expansion at the bottom of a squat or setting a deadlift before the pull. It will take a little tweaking of the belt to get it. Having a micro-adjustable belt is important.
Let me know if you have further questions or need clarification. Thanks!
Excellent in depth reply thanks man.
As long as you still breath and brace, whilst wearing the belt at the appropriate tightness, is there any negative of wearing the belt- or only positives, in terms of increased strength, in a squat for example...
@@RobWardley Like he mentioned, the cons of wearing the belt is only when you wear it to tight that limit your ability to inhale optimal air + feeling too uncomfortable. Another con is that you don't want to use or relied on it all the time, because it can inhibit you from improving your natural weight lifting belt which is your core.
Also- when you say inside pressure pushes against the spine, does this mean from posterior to anterior via the diaphragm contracting?
Superior to inferior, or cephalad to caudad (whichever nomenclature you want to use). which creates a 360 in-to-outward pushing force, sometimes referred to as a "centrifugal force" but a Physics teacher told me it wasn't the same thing. Regardless, search on Google: "DNS diaphragm picture" and you'll see what I mean.
Good video. Please tell me if I’m cueing this up right; first I exhale fully. When doing this I feel my left side of my ribs pull down and there is actually almost a little pop I can feel and hear. Then using this engaged abdomen resulting from the exhale, I inhale and I can then feel the 360 degree expansion.... in order to maintain this though I have to keep my TVA and abs engaged, which is NOT a natural feeling for me. Sorry if this made no sense. Great video cheers bro
It sounds like what you’re doing is breathing with a brace, which is fine. You should, however, be able to expand without needing to consciously contact the TVA. Check out the breathing with a brave video in the description and on the end screen of the video. Thanks for the comment.
@@Reachrehabchiro right on thanks for the response. Cheers
Thanks for this. How do we do this during ab workouts? How do we contract the ab muscles while allowing air to expand out bellies? Whenever I contract, my tummy is sucked in
It depends on the challenge of the abs exercise. Some have so much demand where you get very shallow, to almost no expansion. I would reduce the demand so you can at least get minimal expansion. I’m not a huge fan of mainstream abs exercises as I think there are more productive things to be doing, but that doesn’t mean they’re bad. Just make sure you’re getting maximal expansion when doing heavy squats, deadlifts, lunges, presses, pulls, carries.
@@RJBurr thank you for this. whenever i do ab workouts too, i feel like the pressure wants to go to my head that I worry i'd get a stroke. I think I'm holding my breath.
@@maanghangnasabaw That or you're doing more than your body can handle at this time. Try doing something that's less of a challenge. You want to be doing the hardest exercises you can perform flawlessly. Otherwise, you're cheating through it, training you're compensations.
Hi, Thanks ! Please help at 3:24, how to do stick the abs out without inhaling? Thanks🙏🙏🙏
Push your stomach out like a beer belly w/o squeezing the abs. Think of how a goofy little kid can stick their belly out. You don’t need to breathe to do it. It’s a foreign feeling for some people, but once you get it, you get it - keep working at it. Also, the videos linked in the description may help you work through it.
@@Reachrehabchiro Thanks and appreciate !!!
Thank you so much for this excellent video.. I'm finding that I still have an issue that I can't let go of my breathe while doing a plank. What can I do to address that specifically?
Thank you! What do you mean by, "can't let go of my breathe"?
@@Reachrehabchiro thanks for responding!!I mean that I tend to suck in and hold my breath and can't breathe out much without severely compromising my form
@@dc-co5kv ahh that makes sense now. That means the demand of the exercise has exceeded your ability to control it ideally, so your body is compensating, thus limiting your ability to breathe and expand into your abdomen. I would recommend doing the plank on your knees and forearms, making sure you are in a neutral spine. You should be able to get better activation of your abdominal breath there.
@@Reachrehabchiro thank you!
what do you think about pilates? it feels like the opposite or am i misunderstanding something? :)
I think Pilates is great. However, it all depends on the instructor. Some understand this concept and others still cue pulling navel-to-spine which is old school and inefficient.
Does the diaphragm go down or up when you inhale? How about the pelvic floor, does it move in the same or opposite direction of diaphragm? Thanks for the video!😀
You’re welcome! In an ideal breathing pattern, it contracts and flattens (goes down) on inhale. The pelvic floor co-contracts eccentrically (expands) in the same direction (down) as the diaphragm.
@@Reachrehabchiro Appreciate yr clarification!😀 One more question, do you relax when breathing out, or no special effort to relax for either of the breath?
I assume this would also help with shoulder stability and position?
One hundred percent. Since the serratus anterior fascially blends with the obliques, ideal core stability is a pre-requisite to ideal shoulder stability. If you're training the shoulder without integration the core then you're building strength on a potentially unstable foundation. We have recent exercise videos on there that focus on the core-shoulder connection. The side planks variations ones are a good start.
Thank you - wish you were in Orlando!
@@babymarcus123 You're welcome. By the way things are going up here in MI, I kinda wish that as well! ;)
Could this lost of stability cause pelvic floor dysfunction
100%! The pelvic floor is a combination of important core muscles. Where taught how to Kegel or squeeze the muscles (concentric contraction), but not how to expand and elongate (eccentric contraction). And the eccentric contraction is where we devlope muscular control and coordination. Think of a biceps curl: the biceps muscle has to elongate and shorten to perform the complete the action. The same thing exists with all muscles including the muscles of the pelvic floor. This is a great topic for a future video -- thanks for the idea!
What shoes are those? Where can I find a pair?
They’re and older model of the Merrell Vaporglove. They’ve held up well. Also, check out Vivobarefoot Primus 3. Phenomenal, minimalist shoes, but pricey and take a bit ti ship from England.
Question. I have been battling pelvic dysfunction for almost 2 years. The draw in maneuver has been taught to me by everyone. I swear i used to activate my abdominals like this before the pandemic and moving to a sed job. Then all of a sudden i forgot, i notice my sides kinda caved in and so did my lower abs. It was causing pelvic dysfunction or so i think and lots of stress. Now when i do this activation…i start passing gas which is something that has stopped and i feel everything kind of open up. I feel like i got my core activation screwed up. People say dont bulge but im not really bulging just activating, thoughts?
The true "core" is a combination of your abdominal muscles, your pelvic floor, and your ability to generate pressure within your abdomen (intra-abdominal pressure or IAP). So, if by "activating the core," you start to pass gas, that means you are generating enough IAP to take the strain away from your pelvic floor (hence why air starts to leak). This is something that normally occurs as someone is learning how to truly activate their core.
I'm not really sure what your question is, but I hope this info helps.
Bruh…you answered everything perfectly. So if i naturally sucked my stomach in my entire life, this would probably affect my ability to do this type of exercise?
I really need to, learn to breathe, with my chest, so lap swimming will be a lot easier, instead of belly breathing
Maximum breath requires both abdominal and thorax expansion, but it all starts from the diaphragm.
I don't really understand the "maintain pressure on the exhale". Does this mean you only breathe out 50% of the air? Or are you saying that you stop moving your stomach in all the way as you continue to breathe out? It's a little confusing to me
Great question. We go into that in more detail in the videos linked in the description. Basically, it means don't breath all the way out where you're "deflating the balloon" -- keep some air in there. So, yes, breathing only 50% out is correct. I typically cue 75% of the way out but that's nuance depending on the person. Let me know if this helps or if further clarification is needed. Thanks for the question and feedback.
nope, you need to be able to breath with TVA activation, i.e retracted abdomen with the ribcage expanding and contracting. What is the point in having a thoracic cavity which is mobile if we don't use it for respiration?
belly breathing is a good exercise to practice, however, anytime we are producing force with the body, we need to do so with TVA activity (abdominal retraction) rather than a bloated and unstable abdomen
Your question is based on assumption. Never said the thoracic cavity or ribcage does not move.
You’re making presumptive statements taken out of context of the purpose of this video. It would be more productive to seek to understand rather than make “I’m right, you’re wrong” claims. You may learn something.
@@Reachrehabchiro
Okay, you have a point. Give me a chance to try to understand then..
Why do you teach abdominal expansion for functional breathing?
How can a person maintain IAP when they are expanding their abdomen?
We agree that IAP creates stability for the spine and allows force to transfer efficiently through the body, however I think maintenance of IAP requires sustained TVA contraction - however, when the abdomen expands, the TVA is no longer contracting and IAP is lost.
@albert ozdil thanks for your patience - been busy in the clinic.
Because the larger the canister the more pressure you can generate. This is why Strongmen don’t look like bodybuilding Arnold when performing.
You actually increase IAP by expanding, not just maintain. I don’t use terms like “TVA” rather “abdominal wall.” The abdominal wall and pelvic floor contract eccentrically (expands) while the diaphragm further descends into the abdomen (concentric contraction) simultaneously. The mid/lower ribs have to expand for the diaphragm to fully descend. This maximizes IAP. You further increase it for heavy lifts by bracing after a big breath and holding. And this can be measured with a Core360 belt and pressure sensor (we did a video on it).
“When the abdomen is expanding TVA is no longer contracting,” is incorrect - explained above. You can maintain max IAP with a sustained brace (abdominal wall - including TVA - isometric contraction post full eccentric) after a full breath, as aforementioned.
Take a look at our other Breathing for Stability videos - pretty sure they are linked at this video’s end-screen. These concepts are based on developmental kinesiology a la Dynamic Neuromuscular Stabilization from the Prague School of Rehabilitation.
Why would ending like you do on the floor hurt my back , when I try to breath pain gets worse ? Why
It sounds like you have an unaddressed lumbar disc issue. I would recommend seeking professional help for that.
I thought you new about restorative, medical treatment don’t.???
@@cinmac3 I can't diagnose your problem over the internet. There are many reasons why your pain gets worse with breathing. And it would be a disservice to give you non-specific advice for a painful problem.
Would this put to much pressure on the pelvic floor?
@@satcomunication No. The pelvic floor co-contracts with the diaphragm to generate IAP. Understanding and training this is essential to pelvic floor rehab, and often a missing piece.
Aha moment. No one told me about function of breathing in good posture.
Glad you you found it! Thanks for watching!
I'm recovering from herniated disc(l4 l5 l5 s1) and It's really difficult for me to inhale and expand my diaphragm completely, should I try these exercises??
As long as it's not painful, yes, you should try them to start restoring your diaphragm control. The breathing mechanism is a powerful function for preventing herniated discs in the future.
Functional breathing in and out always and only through your nose. Never through the mouth… other than that great exercises.
Breathing through the nose is not a requirement to create intra-abdominal pressure. I agree that breathing through the nose is more beneficial, but the functionality of this exercise is based on the generation of eccentric control of the core muscles while diaphragmatic breathing.
For example, if someone was doing a HIIT workout where they are breathing out of their mouth more, I wouldn’t say that’s dysfunction, especially if they’re maintaining good IAP while moving.
This is based.
based?
@@Reachrehabchiro oh meaning like this stuff is super legit.
Sorry, we're old. Thanks for the translation 😅😂
@@Reachrehabchiro LOL no worries. Thank you for the video
why do I feel back pain and stomach pain doing this
You may have something wrong with your back and/or stomach. It's not a good idea to do this if it's painful, as it's shouldn't be. I recommended you get an evaluation from a medical professional.
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