Breathing and Core Activation: The Correct Way
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- เผยแพร่เมื่อ 26 ส.ค. 2024
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Having a normal respiratory pattern is the essential first step to developing a strong core. Correct breathing is not "Belly Breathing". Correct activation of the core is not done by hollowing! In addition to establishing a physiologically correct breathing pattern, you will also learn to how find and to activate your core.
the best illustration of core stabilisation so far!
Thank you for your kind words, they are much appreciated!!!
This is awesome. Your videos are very educational, I genuinely thank you for your efforts. Been looking for this type of detailed explanation for a long time.
Thank you for your kind words😁.
What a lovey and helpful video. Thank you
Thank you for this! I cannot hold the activation during exhale and if I do, I lose it quickly. Any tips for keeping active while exhaling? Is the inhale/hold/exhale still 5/2/10sec? Cheers!
What you are describing is actually a very common challenge in the process of learning how to use the diaphragm to perform two functions simultaneously. The process must begin with relaxing your chest and abdominal wall. It is virtually impossible to generate, distribute, and MAINTAIN ideal intra-abdominal pressure if the chest is held tight or the abdominal wall is concentrically activated prior to pressurization. So, you must relax first and ALLOW the pattern of diaphragmatic breathing to occur. Next, you must be able to pressurize the entire abdominal canister without breathing. This is all about being able to push the entire abdominal wall outwards 360 degrees from front to back, side to side, and all the way down into the pelvic floor. Again, you must have a relaxed chest and allow the abdominal wall to expand. Some people will automatically draw the belly in while trying to pressurize; this is obviously the exact opposite pattern that should occur. Placing your hands in and around the abdominal wall can provide feedback and help you to distribute and maintain that pressure. Next, keeping your hands in and around the abdominal wall, try holding that pressure while breathing. Once again, you must be relaxed throughout the entire process. Breathe slowly, 3-4 seconds in, pause briefly then exhale 3-4 seconds followed by another brief pause. Both breathing and creating intra-abdominal pressure should always start from a state of relaxation. The goal is to generate and distribute tension throughout the entire kinetic/kinematic chain without the isolated tension in the neck, chest, shoulders, abdominal wall, groin, or anywhere else. Breathe and pressurize into your hands.
@@TeamGasparin Thank you kindly for the detailed response - very much appreciated! Happy New Year!!
What’s your thoughts on the core 360 belt to help with this?
I have used the core 360 belt as an aid to correct my own breathing/IAP. The belt provides tactile awareness for creating an expansion of the abdominal wall that isn't only out the front of the belly. It also provides awareness of the abdominal expansion during exhalation.
@@TeamGasparin do you think it would be comfortable to wear while walking for exercise in order to practice proper breathing while upright? This is my intention. Thanks in advance, and God bless.
@@honkhonk1555 The problem with wearing a belt or theraband wrapped around your abdomen is that eventually, you aren't aware of it anymore. I have gone from using a belt to just checking my IAP and breathing with my own hands. If hiking, I will evaluate my pressure every 15 minutes for about 20-30 paces. I like using a belt, but I find my hands provide much more feedback.
Does a diastais recti (2 births) make this core activation harder to achieve?It's impossible for me to hold the activation entire time,plus very weak sensation in anywhere but the front of the belly. I've been going to the gym for 3y with this condition, bracing while excercising/lifting and kind of holding my breath,you've explained in the vid why that happens ;cannot keep everything tight otherwise....I have developed lower back pain and obviously want to make sure I correct my breathing patterns before I go back to the gym. I believe this could be the way to close the diastasis too?
Hi Mortisha and thank you for that excellent question. The challenge for you is to create a balanced co-activation of the ENTIRE abdominal wall and not just the rectus abdominis are only the upper 1/2 of the abdominal wall. Another challenge is to control the amount of intra-abdominal pressure that you create. People with an abdominal diastasis tend to be low tone in their internal/external obliques and the transversus abdominis (TrA) muscles. They also tend to have poor alignment of their diaphragm relative to their pelvic floor. Now, research has made very clear that activation of the TrA will reduce the doming affect of poorly controlled intra-abdominal pressure (IAP) that pushes out the front. What is also important to recognize is that the TrA should never be isolated in its function. Rather, the TrA should always be co-activated along with the obliques, the respiratory diaphragm and the pelvic floor. It is my experience that using long exhalations or long vowel sound vocalization will activate the abdominal wall without creating too much IAP. The trick is to avoid pushing your belly outward or drawing your umbilicus inward. Instead, try exhaling as long as possible without pushing your belly out. Place your fingers in the lower part of the abdominal wall just above your inguinal ligament, your thumbs in the back portion of the abdominal canister and the web of your hand in the lateral area. Feel the TrA activate under your finger tips towards the end of the exhalation. Next, during inhalation, try to get your abdominal wall to expand (without artificially pushing out) into you thumbs and the web of your hands. Try to hold this expansion during the next exhalation.
Lower back pain is often the result of incompetent stabilization. While bracing is a strategy for stabilization it is critically important to understand the correct strategy for creating a brace. The abdominal brace should only be produced by an inside-out mechanism. That is, activation of the respiratory diaphragm to descend within the abdominal canister to create IAP and consequently activation the abdominal wall, lumbar multifidus and the pelvis floor as a reflex. Most people with use on outside-in strategy to simply tighten the abdominal wall and lock the thorax to the pelvis. While this strategy may be an effective means of stabilizing the trunk and pelvis, it is also creating huge compressive loads into lumbar joints and discs. This is not what anyone wants. Also, breath holding is only necessary or acceptable during a maximum effort lift such as a 1 rep max dead lift. Respiration should always be maintained. A physical therapist from Chicago often teaches that IAP and core activation should always be as little as possible and only as much as necessary.
@@TeamGasparinwhat a thorough response! Thanks so much for this! Exactly what I’ve been searching for.