Nah, I believe you. Belly breathing really messed me up and killed my voice. You need you lungs to fill and chest to expand. What's helping me recently is just feeling my diaphragm expand outward and not worrying about pushing everything down into the belly. And singing is starting to feel so much better, relaxed and less tension in the jaw, tongue etc.
belly breathing happens ONLY when your siting down, when i sit it bearly moves, this dumb new way of telling other what something is now wrong is starting to get annoying from the so called experts
Old school opera singer Luisa Tetrazzini recommended to breath into the lower back and let the lower part of the ribcage expand first and gradually fill up the lungs. She had a beautiful, powerful voice without any tension in the tongue, throat, neck or belly.
I live in Italy. And in general "belly breathing " is a no-no, it makes no sense. The diaphragm is expanded and lowered by the expanding ribcage. You sing with the ribcage expanded , while you gently press your viscera pushing GENTLY with the abdominals closer to where the diaphragm is. With this gentle push you manage the air
Thank you. Finally someone set the facts straight. As a Ashtanga yoga practitioner I figured this out myself over the years. In our practice we never let go of our belly yet utilise the diaphragm and thoracic spine/rib-cage etc. to the max. The internal pressure created while inhalation actually keep the lumber spine protected and lengthened.
WOW!!! All this time i knew my breathing wasn't proper. I've had pt, even my singing instructor, tell me to belly breath, and not raise my chest and shoulders, just expand the belly. When i did that, my neck and chest felt so tight and strained and made me anxious and lightheaded. This diaphragmatic breathing is a life changer and feels so relaxed and natural compared to what i was doing and was forcing it ! Now i feel like i can take a big full breathe of air and relax.
Thank you so much, after 17 years of not breathing oxygen correctly, I'm finally feeling the oxygen flowing through my veins, like it was only carbon dioxide. Proper breathing is truly underrated. I feel like I'm reading a kid life tutorial again.
LOVE this video from start to finish! For entertainment purposes but primarily for your breaking down breathing mechanics in powerful and understandable ways.
Thank you very much for this video. I have been experiencing severe anxiety lately and diaphragmatic breathing was suggested to me as something I could do throughout the day to lower my stress levels. The difference between this and belly breathing was not made clear to me however and my chest would feel super tight (the opposite of what someone with anxiety wants to feel!) and uncomfortable whenever I'd try my "breathing minutes." This makes so much more sense and I can feel the difference immediately! Thank you so much!
I have been trying to use belly breathing to calm anxiety and I tried different options throught time -- "belly breathing" (only belly), full breaths (fill the lungs slowly with air as much as i can, not belly breathing per se) ... and I noticed that "full breaths" do relax me but belly breathing does pretty much nothing outside of the meditative effect of focusing on breath&body, but no relaxation. I tried "the physiological sigh" as described by Huberman - it works when I do a few of those and those are anything but "belly breathing".. So I started searching for "belly breathing is not deep breathing" on google and found you. Now I get why belly breathing didn't work. It is sad that so many people recommend it and never make sure to explain what is going on (because they don't understand?!). thanks for this video!
same I suffered from anxiety for almost 10 years. Belly breathing just makes me more lightheaded and tensed. expanding my "belly" to fill the lungs with air doesn't make sense. The physiological sigh doesn't always works and you can't be sighing all the time. After I learned to breath from my diaphragm by expanding them out, my anxiety tremendously decreased and it's almost non-existence unless I have triggering anxious thoughts. When I get triggered I would practice diaphragm breathing and it calms the anxiety down much more efficiently than other breathing techniques.
Thank you for this detailed explanation. I'm a physiotherapist too, and when I teach breathing I start with teaching people to allow their belly to expand because most people hold it in, limiting the descending motion of the diaphragm. This downward focus and belly focus helps get people out of apical accessory breathing upwards (which is what most people do when you say "take a deep breath"). Of course I remind people to allow everything else to relax which naturally expands the ribcage in all directions. I think the misunderstanding that I see some people teaching is actively holding the ribcage down or still while only the belly moves, which of course is not functional and usually tends to make people use abs to push the belly out versus just let it expand naturally. So I think instead of focusing on WHERE in the body we should be moving, perhaps its easier to focus on whether the breath is relaxed and expands in all directions or whether it is forced or holding in one end to produce an unnatural movement at the other end. So I like the idea of "quiet" breathing, and I recommend a focus on "longer, slower breathing" versus "deep breathing". Thank you for this.
so when starting to learn this type of breathing would it be fine for me to intentionally move my belly/abs forward during inhale? Or I should let my breath move my abs naturally without forcing anything?
I am glad I found your video...I was over gripping my stomach for years. I am relearning on not to suck or push my stomach out. I also am learning how to breath properly while lifting weights. Thank you.
Your video has literally changed my life. Ive been breathing wih my stomach for years and years, always thought it was the correct way. Well now my diaphram gets stuck or tightens, maybe its week muscles around my diaphram and its some of the worst pain ive evee been in. This video has been helping me correct it
Dude I lost my ability to do this naturally because of a wicked case of Covid that gave me strained intercostals that caused me to develop compensations in my shoulders and back of course. This is what I had to relearn in order to breath pain free again. Good stuff!
WOW this is hands down the best explanation I have ever heard. I have searched high and low to have someone give a really good explanation and they always fell a little short. This was fantastic. I have lung issues and have used the Buteyko method & herbs and homeopathy to manage (off drugs, yay!); and it has been incredibly helpful but have struggled trying to find the right way to breathe. Obviously my pattern of breathing has not been ideal; and balancing my oxygen to CO2 has literally been life changing for me; but this is something I have been struggling with. When I try to use my diaphragm only it Fu$#% me up. I am definitely going to try this; except being flat on my back is a horrible position for me usually. I'll figure it out. Thanks a ton! I truly appreciate this. Also love your other content.😃
I rarely make a comment on any TH-cam videos but not this one. It’s funny, informative & shows clear examples. I’m hoping I can learn this technique adequately enough to help improve my gut issues going forward. Thanks 🙏 very much for the work that went into this Zac. 👍
Nice job with the calming music when you start demonstrating the correct breathing! I have been breathing wrong my entire life!! No wonder I have issues with asthma etc. in dance we were told to hold in that stomach, so it was all chest breathing. When I transitioned to yoga and tried to do belly breathing in my early twenties I was never successful after all those years of chest breathing. And I couldn't figure out how it's supposed to hold in my abs and breathe at the same time. I've learned how to utilize my lower abs now. But I still wasn't breathing properly. If I took a deep breath it went up into the top of my lungs irritating my bronchi causing me to cough. When I breathe like this there's no coughing, just loads of fresh air! I have hope that I'm going to be able to walk around without being short of breath in the future!! 😍 Thank you for posting this!!!
Soooooooo good! Thank you Zac 🙏. My “breathing coach” did NOT want my chest moving at ALL! For a year I’ve felt like I’ve been air-hungry… enter: Fatigue 😕
Hi Zac! Many thanks for this informative video. Your perspective on this topic is highly noted for implementation going forward, however, I really would appreciate if you could graciously show or share a link to any video showing these breathing techniques in the STANDING POSITION. It will be very insightful to know how the chest and abdomen should be looking as we STAND ERECT breathing. Many thanks .
It’s the most wonderful feeling when breathing diaphragmatically stretches the rib cage at the back away from the spine. It’s like massaging your own back without being a contortionist. You will only feel that amazing stretch sufficiently sitting up straight or standing up. Because lying down your rib cage won’t expand to its fullest capacity at the back.
that implies they are limiting the breath for the first part. unless by "in" we mean together with the diaphram and that it could be how it was originally intended.
@@mindfulmomentswithColm Yes, we get to the etiology of it's cause as the lessons progress, but you don't know what you don't know. The cause can be stress load, trauma, societal norms (common especially among women, to hold their bellies in or wear waist trainers for aesthetic reasons). Not something advisable to jump into on day 1 lest you'd like to scare them away. Biomechanics is the entry point but far from the (ever evolving) destination.
Yeah but that can cause people to distend and tense up their belly as they inhale. That’s why I think it’s better to tell people to breathe into their back. Your belly will still rise but everything will open up as you breathe from front to back rather than vice versa.
After being in PT for a year and being taught the correct way to diaphragmatic breathe and then going to therapy for anxiety and being told to diaphragmatic breathe by breathing into my belly this was my reaction as well lmao
Love your videos and this is another great one. I just wanted to share my personal experience. As someone who is currently fixing my breathing after what I estimate to be roughly a decade of shallow breathing, I'm finding that focusing on the belly breathing (and a bit of the low thoracic expansion) is definitely the way to go for me, for now. I expect that with time, I'll be able to get into higher thoracic expansion without falling into my old, bad habits of accessory breathing. Right now, it's just too hard to get into that full expansion without falling into my old habits. Can't believe I was breathing wrong for so long, but grateful that I'm figuring this out sooner than later. I feel like there should be regular PSAs on this, as it seems to affect so many people!
man the intro is kicking :D easily wins the first prize in the two categories funniest/most creative breathing video intro. Second place not even in sight - probably for years
I have been watching a lot of deep breathing (or belly breathing) exercises and I came across your video. I couldn't agree more with the excessive emphasis on "just pushing the belly out" type of coaching. I never understood why that would be beneficial when a person inhales and restricts air only in the mid to lower abdomen area. The idea of diaphragmatic breathing is to expand diaphragm which is actually located just below the rib cage. For a full diaphragmatic breathing, your chest should expand naturally. Period. I almost think that we should direct our mental focus to the area just below the rib cage as we breath (mid-section of the torso). Thank you for this video.
Golden Video. I used to hold my ribcage down & still and used to push my stomach out using my AB muscles ! I was never able to take a full breath this way ! Now, i let my chest expand along with my stomach And just make sure i don't lift my entire ribcage "unit" up !
Nice intro. That's basically how I was taught in meditation class. I think it contributed to my non-perfect breathing. Thankfully I still have fairly good access to proper breathing, although my weak TVA and tight belly area make it feel like some breaths are forced. I can't find the perfect TVA activation + automatic and loose diagrpahm & lung ratio.
That's unfortunate. I've really scaled back the intensity at which I've coached breathing and it seems to work pretty well. This might be most up to date version - th-cam.com/video/zi1d_Ht-7c8/w-d-xo.html
Very interesting from a singer's point of view. Would love to see more about how this applies to operatic singing. The great masters of singing always talked about "silent" breathing, as you do. Unfortunately, I've had teachers who have insisted on low belly breathing as a way to eliminate tension in the chest, neck, etc., but as you point out, this is counterproductive. Diaphragmatic breathing, as you explain, is an holistic action where the whole body breathes. The other key to breathing in singing is using the least amount of breath as possible. The idea of breathing in should be opening and not tensing, as you so well explain. Thank you!
Thank you! I also find it helpful to raise the pelvis a few millimeters and slightly straighten the lumbar spine during inhale and do the reverse movement on exhale.
This is so grrrreat!!!!! I have a whole HOST of body inbalances because my yoga teacher taught me to "breathe into my belly." I've been now breathing incorrectly for more than 7 years with TONS of pain as a result. Diaphragm connects to psoas through connective tissue which then pulls on hip flexors and thoracic spine, which pulls out your pelvis which affects the knee. My yoga teacher had the SAME EXACT knee problem I developed.
Thanks a lot ! I wanted to improve myself a bit, so I decided that I am gonna try belly breathing. So I watched some youtube videos where I was taught to expand only my belly. I tried it for few minutes and I felt that I have less oxygen than when I was breathing normally 😅 At first I thought that the body needs to get used to it before I can start to feel better when belly breathing. Then I came across this video and I realized that I was breathing correctly all the time ... I was on the road to start breathing incorrectly, thanks to you it was stopped right away ! 😁
Watched the video and I tried diaphragmatic breathing but felt really uncomfortable and shortness of breath after doing it. Am I doing it wrong?? Like what should rise first? Belly then chest? Only belly? Confusing. Pls help. How to get rid of this shortness of breath now?
Hello, Your video was so amazing I dont believe i was trying to breathe the right way from last one year, trying to focus on meditation but all went wrong just coz i was breathing the wrong way. I am so grateful i saw your video and realised the power of breathing right.I am so so happy got to see your video. Very well explained . Thankyou so much😊
Wow this video is great! I've been dealing with upper back/ chest tightness for over a year now and these techniques seem to be helping a lot. Also I love the shirt Zac, go Memphis! Hopefully Ja can get his act together, great talent - if not it's time for a trade hah. Thanks!
Appreciate you publicizing this. I worry that all this factually wrong advice about moving your belly and not your chest causes depression and other problems in so many people. Watch a baby breathe, and you'll see this belly breathing advice is wrong. The belly is one of many results of the body "breathing you," not a lead action you take unless you want to make a mess or your breathing. Alexander lessons are one of many techniques helpful to restoring breathing and getting the butterfly wings of your ribcage moving again.
Why does therapist Zac have such a deep voice? Hahaha. Indeed, forward belly breathing is almost universally promoted, at least with the physicians in my country here in Europe
Hey Zac My physio recommended to watch this video. Thanks very much btw, great stuff. I do have a question, when expanding everything should I be feeling my back muscles engage? I’m doing it as slow as I can both inhale and exhale (really good to know about the pause and air hunger, which turns out I have) and sometimes I feel my back engaged/tense almost, sometimes not. Additionally sometimes it feels like my sides are moving well, sometimes not. My physio found that when laying on my right hand side my ribs wouldn’t expand much laterally, as though the left side muscles were not engaging. My right were better but still can improve. So I’m aware to work on this. The slowing down and gently placing my hands on my sides helps to get those muscles going, without straining too but yeah curious about my back. Cheers Pat
Welcome to the channel, Pat! Back muscles working - no. It should be a pretty low intensity strategy - If you are feeling back, it's likely too agressive Key is go even slower :)
The best explanation that I’ve ever seen… I try to fix my acid reflux and weak esophagus muscle with breathing (I need to strengthen it). And I saw that I need to inhale and suck in my stomach and hold it about 5 sec. But maybe it’s wrong 🤔…. And when I do as you show sometimes I fell some pain or weird feelings in my larynx maybe it depends on my position
Thank you for the video. I don't know why does everybody show the proper breathing while laying dow? Could you show it while standing up as most of breathing on which I can have influence is happening while I am standing up.
Thanks for this, it’s incredibly helpful. My pain management psychologist told me I need to belly breathe - my brain heard ‘hey loser, you can’t even breathe properly’ and I stressed myself silly trying to figure out what I needed to do.
When you showed on the syringe how the diaphragm works, I didn't notice that it was expanding :-). Abdominal breathing is only part of a complete inhalation. Abdominal part of inhalation, rib part and clavicular part. All that together is a complete inhalation. If one breathes only through the stomach, it is done in order to "wake up" the diaphragm, because in most people (including you) it is almost completely inactive... But you know all that, so I don't have to write any further 🙂
Your syringe is the perfect counter example to your line of reasoning. It has only one moving part (your diaphragm equivalent) and the rest doesn‘t move. Does this mean only the lower part of the syringe gets filled and the upper part doesn‘t use it‘s full potential? NO. Could you get more air into the lungs by expanding the chest? Yes. But what for? Hyperventilation?
If i wouldve seen this video last year i wouldve saved myself from months of pain and stiffness in my shoulders, neck, and back. I tried "belly breathing" to alleviate pain and literally took it as breathing with expanding and compressing your belly, it became a muscle memory habit that was so hard to undo because I forgot about my breathing and didnt know it was causing me so many problems. When changing my breathing technique, and going against my bodies natural breathing mechanics as you mentioned, a bunch of muscles had to compensate for the inactivity of my rib and diaphragm muscles which meant my neck, and shoulders and upper back would try to tense up to lift my entire torso upwards and crunch together to make enough space for air which lead to so much stiffness it became so hard to twist and turn and move without dizziness and pain.
Thank you so much for this video❤. Please what is the best type of diagnosis can one go through to check the condition of the heart, lungs, diaphragm, and the entire abdomen
Hi Zac, i think this may be an absolute lifesaver after practicing this. I love that someone finally did explain the stress vs breathing correlation with proper body mechanics in place. Godsent :-) I have had issues with stress, overbreathing, SCM muscle and overall neck tension for many years. Sometimes feel like my SCM is choking me up. And overall felt I can't properly catch a breath. Only to be told always by my therapists to breathe into the stomach with abdominal wall moving and not so much out of it. I have two questions though and would be super grateful if I could have you cents: 1/ Around minute 17 of the video you mention that after exhale you feel how your abdominal muscles contract. Should you feel them contracted with the next inhale all the way? Or once completely exhaled you relax everything and have both abdomen and chest rise up in sync? 2/ How does this then transfer to when I am to do say squats or deadlifts? My understanding is that you shall inhale before you engage the rep. Inhale and create hold the breath whilst engaging the same abdominal muscles? Cheers so much!
Zac, any idea why my occipital neck muscles should get tight when breathing with this method you suggested? Trying to keep both abdomen and chest rising in sync but this introduces tightness at the back of my skull. I have watched your other video on sitting prolonged periods vs trying to be upright, I guess this may be because of trying to much with full inhales & exhales?
So glad to hear this was helpful. You are a perfect case of who this is for!!! 1. Slight decrease in muscle activity, don't brace. I don't coach the complete exhale on this 2. It depends on how heavy you are going. I got a video coming out in a couple of weeks that details this :)
I wonder if improper breathing can cause acid reflux. A lot of people with acid reflux have hiatal hernias, which is pretty common these days where you're stomach comes up thru the hiatus. Could Improper breathing have something to do with this?
Zac. I love your videos on breathing. Could you do a video on the physiological differences (ie. benefits) when one breathes out with a "pursed lip" vs "slight jaw-drop"? I find my exhale is much shorter when I just let my jaw drops while exhale. Even though it's shorter, I can push out more air and feel abdominal muscles tighten more. Exhale using a pursed lip can prolong breathing out, but it takes a lot longer to completely empty the air in the stomach. If I put one hand close to my mouth, it is more cool air when breathing out with pursed lips. And when breathing out with mouth open more (slight jaw drop), the exhale air is "warm". Just wondering what are the benefits to different mouth positions for deep breathing exercises. Thank you.
Great question! So it alters the pressure you exhale against. Purse lipped - higher pressure. Open mouth - lower pressure. With less resistance you can theoretically the air faster
Hey Zac, I would be interested in seeing a video (or playlist) where you show a few exercises which would not be aimed at a specific goal or a specific population but just with general fitness and range of motion in mind. I may be part of a silent majority of amatures who aren't a 100% confident about what the measurements tell us, even after watching a 50 minute movement debrief. In other words, some exercises which the general popular benefits from (rom) to a dregree, wether they are wides, narrows or Neanderthalers. Of course it does affect each population differently. This goes against what your channel is about, but it may be very much appreciated. Perhaps it could be a set of 5 exercises. For an average person it consists of 2 exercises which unfortunately worsen their compressive strategies, but they may benefit from the 2 or 3 other ones.
![วันเกิดเธอ (TO YOU) - PHUWIN [ OFFICIAL MV ]](http://i.ytimg.com/vi/_ROx1Bj3T0Y/mqdefault.jpg)
If you want to see an updated video on belly breathing with better exercises, I’d check this out -
th-cam.com/video/8RieH3leaBY/w-d-xo.html
Can't always explain on all directions. The lungs have lobes. I guess moving the gut out of the way . expands downwards
The introduction exceeded my already significant expectations.
I’m going to have to learn CGI for the next one
This video can really be lifechanging in terms of stress and anxiety. Proper breathing is just so underrated
Indeed! Very wise words
Maybe underrated but maybe moreso people hold so much tension in their abdomen they cant even do it
I’m an opera singer and most teachers don’t even teach 1/10th of what you just said. Thank you, sir. I like your humour too
Same here 👋
Nah, I believe you. Belly breathing really messed me up and killed my voice. You need you lungs to fill and chest to expand. What's helping me recently is just feeling my diaphragm expand outward and not worrying about pushing everything down into the belly. And singing is starting to feel so much better, relaxed and less tension in the jaw, tongue etc.
belly breathing happens ONLY when your siting down, when i sit it bearly moves, this dumb new way of telling other what something is now wrong is starting to get annoying from the so called experts
Old school opera singer Luisa Tetrazzini recommended to breath into the lower back and let the lower part of the ribcage expand first and gradually fill up the lungs. She had a beautiful, powerful voice without any tension in the tongue, throat, neck or belly.
I live in Italy. And in general "belly breathing " is a no-no, it makes no sense. The diaphragm is expanded and lowered by the expanding ribcage. You sing with the ribcage expanded , while you gently press your viscera pushing GENTLY with the abdominals closer to where the diaphragm is. With this gentle push you manage the air
Thank you. Finally someone set the facts straight. As a Ashtanga yoga practitioner I figured this out myself over the years. In our practice we never let go of our belly yet utilise the diaphragm and thoracic spine/rib-cage etc. to the max. The internal pressure created while inhalation actually keep the lumber spine protected and lengthened.
Glad to hear we are on the same page!
WOW!!! All this time i knew my breathing wasn't proper. I've had pt, even my singing instructor, tell me to belly breath, and not raise my chest and shoulders, just expand the belly. When i did that, my neck and chest felt so tight and strained and made me anxious and lightheaded. This diaphragmatic breathing is a life changer and feels so relaxed and natural compared to what i was doing and was forcing it ! Now i feel like i can take a big full breathe of air and relax.
Yeah. Sadly it way too common. I get why, it's just poor execution for the problem.
6 years of theatre and recently starting to sing I am glad to have learned that I wasn’t breathing wrong, everyone else was
hye, how is your singing? did it become better?
@@Whiskers4169I second that question!
Thank you so much, after 17 years of not breathing oxygen correctly, I'm finally feeling the oxygen flowing through my veins, like it was only carbon dioxide. Proper breathing is truly underrated. I feel like I'm reading a kid life tutorial again.
I am so thankful to have access to this for free. We truly live in an amazing time. Thank you Zac.
So glad to hear!! Happy breathing!
LOVE this video from start to finish! For entertainment purposes but primarily for your breaking down breathing mechanics in powerful and understandable ways.
Thank you very much for this video. I have been experiencing severe anxiety lately and diaphragmatic breathing was suggested to me as something I could do throughout the day to lower my stress levels. The difference between this and belly breathing was not made clear to me however and my chest would feel super tight (the opposite of what someone with anxiety wants to feel!) and uncomfortable whenever I'd try my "breathing minutes." This makes so much more sense and I can feel the difference immediately! Thank you so much!
I noticed that accessory and belly breathing both cause a bit of stress, while Diaphragmic breathing is really relaxing
Very true!
Same
.i always avoid deep breaths for that reason...
I have been trying to use belly breathing to calm anxiety and I tried different options throught time -- "belly breathing" (only belly), full breaths (fill the lungs slowly with air as much as i can, not belly breathing per se) ... and I noticed that "full breaths" do relax me but belly breathing does pretty much nothing outside of the meditative effect of focusing on breath&body, but no relaxation. I tried "the physiological sigh" as described by Huberman - it works when I do a few of those and those are anything but "belly breathing".. So I started searching for "belly breathing is not deep breathing" on google and found you. Now I get why belly breathing didn't work. It is sad that so many people recommend it and never make sure to explain what is going on (because they don't understand?!).
thanks for this video!
same I suffered from anxiety for almost 10 years. Belly breathing just makes me more lightheaded and tensed. expanding my "belly" to fill the lungs with air doesn't make sense. The physiological sigh doesn't always works and you can't be sighing all the time. After I learned to breath from my diaphragm by expanding them out, my anxiety tremendously decreased and it's almost non-existence unless I have triggering anxious thoughts. When I get triggered I would practice diaphragm breathing and it calms the anxiety down much more efficiently than other breathing techniques.
Thank you so much for this. I’ve always been focusing on the belly not realizing I’m adding more tension in my neck by choking off the air at the top,
Thank you for this detailed explanation. I'm a physiotherapist too, and when I teach breathing I start with teaching people to allow their belly to expand because most people hold it in, limiting the descending motion of the diaphragm. This downward focus and belly focus helps get people out of apical accessory breathing upwards (which is what most people do when you say "take a deep breath"). Of course I remind people to allow everything else to relax which naturally expands the ribcage in all directions. I think the misunderstanding that I see some people teaching is actively holding the ribcage down or still while only the belly moves, which of course is not functional and usually tends to make people use abs to push the belly out versus just let it expand naturally. So I think instead of focusing on WHERE in the body we should be moving, perhaps its easier to focus on whether the breath is relaxed and expands in all directions or whether it is forced or holding in one end to produce an unnatural movement at the other end. So I like the idea of "quiet" breathing, and I recommend a focus on "longer, slower breathing" versus "deep breathing". Thank you for this.
I would 100% agree with this. The more I’ve coached breathwork, the more gentle I’ve wanted it
so when starting to learn this type of breathing would it be fine for me to intentionally move my belly/abs forward during inhale? Or I should let my breath move my abs naturally without forcing anything?
Zac cupples is the goat. Balance of funny, informational content. Loving the videos
Appreciate hearing that!
I am glad I found your video...I was over gripping my stomach for years. I am relearning on not to suck or push my stomach out. I also am learning how to breath properly while lifting weights. Thank you.
Amazing that you’ve been working on relearning. I’ll have a video coming out in a few weeks that should help you on that front!
Your video has literally changed my life. Ive been breathing wih my stomach for years and years, always thought it was the correct way. Well now my diaphram gets stuck or tightens, maybe its week muscles around my diaphram and its some of the worst pain ive evee been in. This video has been helping me correct it
Dude I lost my ability to do this naturally because of a wicked case of Covid that gave me strained intercostals that caused me to develop compensations in my shoulders and back of course. This is what I had to relearn in order to breath pain free again. Good stuff!
Glad you dug it. Breathing after COVID is no joke. Hoping for a speedy recovery!
WOW this is hands down the best explanation I have ever heard. I have searched high and low to have someone give a really good explanation and they always fell a little short. This was fantastic. I have lung issues and have used the Buteyko method & herbs and homeopathy to manage (off drugs, yay!); and it has been incredibly helpful but have struggled trying to find the right way to breathe. Obviously my pattern of breathing has not been ideal; and balancing my oxygen to CO2 has literally been life changing for me; but this is something I have been struggling with. When I try to use my diaphragm only it Fu$#% me up. I am definitely going to try this; except being flat on my back is a horrible position for me usually. I'll figure it out. Thanks a ton! I truly appreciate this. Also love your other content.😃
I rarely make a comment on any TH-cam videos but not this one. It’s funny, informative & shows clear examples. I’m hoping I can learn this technique adequately enough to help improve my gut issues going forward. Thanks 🙏 very much for the work that went into this Zac. 👍
Great video. I imagine opening and closing an umbrella which makes it a lot easier to tell my brain what to do with all those breathing muscles
Meditation videos always annoy me with their breathing cues, so I really FELT that intro. Amazing intro
The pain is real
YES !!!! eFFing IDIOTS !!!! Like fingernails on the chalkboard of my Brain 🧠
Nice job with the calming music when you start demonstrating the correct breathing! I have been breathing wrong my entire life!! No wonder I have issues with asthma etc. in dance we were told to hold in that stomach, so it was all chest breathing. When I transitioned to yoga and tried to do belly breathing in my early twenties I was never successful after all those years of chest breathing. And I couldn't figure out how it's supposed to hold in my abs and breathe at the same time. I've learned how to utilize my lower abs now. But I still wasn't breathing properly. If I took a deep breath it went up into the top of my lungs irritating my bronchi causing me to cough. When I breathe like this there's no coughing, just loads of fresh air! I have hope that I'm going to be able to walk around without being short of breath in the future!! 😍 Thank you for posting this!!!
LOL that intro, all those diaphragmatic breathing into his belly are beginning to unleash Zach's talent for comedy and acting
And rage, don’t forget about that 🤣 appreciate you
Beautiful breathing. I have never been taught how to breathe properly. I hope this helps me at night,
SUPER GOOD EXPLANATION, IT FEELS MUCH BETTER THAN THE ABDOMINAL BREATHING, MUCH BETTER. THANK YOU SO MUCH
whoa!! finally someone who explains it more clearly! Thanks a lot!
Soooooooo good! Thank you Zac 🙏. My “breathing coach” did NOT want my chest moving at ALL! For a year I’ve felt like I’ve been air-hungry… enter: Fatigue 😕
Hi Zac!
Many thanks for this informative video. Your perspective on this topic is highly noted for implementation going forward, however, I really would appreciate if you could graciously show or share a link to any video showing these breathing techniques in the STANDING POSITION. It will be very insightful to know how the chest and abdomen should be looking as we STAND ERECT breathing.
Many thanks .
Yes when i stand up my belly is harder, sore back ribcage ,
I struggle still
It’s the most wonderful feeling when breathing diaphragmatically stretches the rib cage at the back away from the spine. It’s like massaging your own back without being a contortionist. You will only feel that amazing stretch sufficiently sitting up straight or standing up. Because lying down your rib cage won’t expand to its fullest capacity at the back.
It really depends on what you are going for. I find myself starting more people on their stomach to drive particular movements
@@ZacCupplesPT Ah! I have a lot to learn. Really appreciate your videos. Thank you.
@@LittleBirdieFlyinHigh happy to help!
Spot on! When I coach my clients, for simplicity sake I tell them first 2/3rds into the belly, last 3rd into the chest.
I like it!
that implies they are limiting the breath for the first part. unless by "in" we mean together with the diaphram and that it could be how it was originally intended.
@@mindfulmomentswithColm Yes, we get to the etiology of it's cause as the lessons progress, but you don't know what you don't know. The cause can be stress load, trauma, societal norms (common especially among women, to hold their bellies in or wear waist trainers for aesthetic reasons). Not something advisable to jump into on day 1 lest you'd like to scare them away. Biomechanics is the entry point but far from the (ever evolving) destination.
@@mindfulmomentswithColm at this point I mostly coach quiet nasal and pretty chill
Yeah but that can cause people to distend and tense up their belly as they inhale. That’s why I think it’s better to tell people to breathe into their back. Your belly will still rise but everything will open up as you breathe from front to back rather than vice versa.
As a kid, I loved the movie Terminator 2. 31 years later, I have a new favorite movie.
The first 2 minutes and 44 seconds.
Hahahaha high praise
After being in PT for a year and being taught the correct way to diaphragmatic breathe and then going to therapy for anxiety and being told to diaphragmatic breathe by breathing into my belly this was my reaction as well lmao
I hope you also drop kicked your therapist as well lol
Love your videos and this is another great one. I just wanted to share my personal experience. As someone who is currently fixing my breathing after what I estimate to be roughly a decade of shallow breathing, I'm finding that focusing on the belly breathing (and a bit of the low thoracic expansion) is definitely the way to go for me, for now. I expect that with time, I'll be able to get into higher thoracic expansion without falling into my old, bad habits of accessory breathing. Right now, it's just too hard to get into that full expansion without falling into my old habits.
Can't believe I was breathing wrong for so long, but grateful that I'm figuring this out sooner than later. I feel like there should be regular PSAs on this, as it seems to affect so many people!
I feel you. Been doing the buyteko method to manage my asthma and it has helped a ton but trying to get my breathing right. It is not easy.
man the intro is kicking :D easily wins the first prize in the two categories funniest/most creative breathing video intro. Second place not even in sight - probably for years
I have been watching a lot of deep breathing (or belly breathing) exercises and I came across your video.
I couldn't agree more with the excessive emphasis on "just pushing the belly out" type of coaching. I never understood why that would be beneficial when a person inhales and restricts air only in the mid to lower abdomen area. The idea of diaphragmatic breathing is to expand diaphragm which is actually located just below the rib cage. For a full diaphragmatic breathing, your chest should expand naturally. Period.
I almost think that we should direct our mental focus to the area just below the rib cage as we breath (mid-section of the torso).
Thank you for this video.
Glad you agree! There's a lot of poor coaching out there sadly, but hoping this helps!
beautiful explanation with excellent visuals.
Glad you liked it!
Golden Video.
I used to hold my ribcage down & still and used to push my stomach out using my AB muscles !
I was never able to take a full breath this way !
Now, i let my chest expand along with my stomach
And just make sure i don't lift my entire ribcage "unit" up !
Finally setting the record straight perfect concise with a great introduction. A+
Someone had to do it! Glad you liked it 🤗🤗🤗
The setup is my spirit animal.
Nice intro. That's basically how I was taught in meditation class. I think it contributed to my non-perfect breathing. Thankfully I still have fairly good access to proper breathing, although my weak TVA and tight belly area make it feel like some breaths are forced. I can't find the perfect TVA activation + automatic and loose diagrpahm & lung ratio.
That's unfortunate. I've really scaled back the intensity at which I've coached breathing and it seems to work pretty well. This might be most up to date version - th-cam.com/video/zi1d_Ht-7c8/w-d-xo.html
That intro was everything. I think this may be may have been my problem the entire time
THIS WAS JUST P E R F E C T
Very interesting from a singer's point of view. Would love to see more about how this applies to operatic singing. The great masters of singing always talked about "silent" breathing, as you do. Unfortunately, I've had teachers who have insisted on low belly breathing as a way to eliminate tension in the chest, neck, etc., but as you point out, this is counterproductive. Diaphragmatic breathing, as you explain, is an holistic action where the whole body breathes. The other key to breathing in singing is using the least amount of breath as possible. The idea of breathing in should be opening and not tensing, as you so well explain. Thank you!
Great information. Incorporating conscious movement of diaphragm and belly into meditation practices, encouraging better lung health. Thank you
Hi...can u tell me which breathing technique would be good for hiatus hernia?....chest breathing?
Brilliant info, so clearly presented. Thank you
Glad you enjoyed it!
Thank you, Thank you soo much for a week i was facing shortage of breathing thank you for helping me out.
You bet! Glad it helped!
Great video I had to figure this out for myself as you mentioned most professionals coach the wrong way to breathe thanks for sharing!
You're so welcome!
Intro is hilarious😂, also great tutorial
Glad you liked it!
That intro was gold 😂 and so pleasantly unexpected. Thank you for the wonderful explanations.
Thank you!
I also find it helpful to raise the pelvis a few millimeters and slightly straighten the lumbar spine during inhale and do the reverse movement on exhale.
This is so grrrreat!!!!! I have a whole HOST of body inbalances because my yoga teacher taught me to "breathe into my belly." I've been now breathing incorrectly for more than 7 years with TONS of pain as a result. Diaphragm connects to psoas through connective tissue which then pulls on hip flexors and thoracic spine, which pulls out your pelvis which affects the knee. My yoga teacher had the SAME EXACT knee problem I developed.
Thanks a lot ! I wanted to improve myself a bit, so I decided that I am gonna try belly breathing. So I watched some youtube videos where I was taught to expand only my belly. I tried it for few minutes and I felt that I have less oxygen than when I was breathing normally 😅
At first I thought that the body needs to get used to it before I can start to feel better when belly breathing.
Then I came across this video and I realized that I was breathing correctly all the time ... I was on the road to start breathing incorrectly, thanks to you it was stopped right away ! 😁
Lol that intro totally caught me offguard. You da man!
I’ve been under intense stress going through recovery for certain things and doing this made me cry it was intense
Tears can be a good sign. Think of the sigh you do after a good cry. I hope it helps and you weather this storm!
Watched the video and I tried diaphragmatic breathing but felt really uncomfortable and shortness of breath after doing it. Am I doing it wrong?? Like what should rise first? Belly then chest? Only belly? Confusing. Pls help. How to get rid of this shortness of breath now?
Since now I’m your fan Zac you’re amazing
Too kind! Welcome!
Intro was great and I appreciate the clarification! learned a lot watching this video and I definitely feel a big difference in my breathing!
Cheers
get this man an oscar
I’ll make sure to thank you when I accept 🤗
MY BODY IS HEALTHIER! THANKS TO YOU. I'M VERY GRATEFUL.
Hello,
Your video was so amazing
I dont believe i was trying to breathe the right way from last one year, trying to focus on meditation but all went wrong just coz i was breathing the wrong way. I am so grateful i saw your video and realised the power of breathing right.I am so so happy got to see your video. Very well explained . Thankyou so much😊
Wow this video is great! I've been dealing with upper back/ chest tightness for over a year now and these techniques seem to be helping a lot. Also I love the shirt Zac, go Memphis! Hopefully Ja can get his act together, great talent - if not it's time for a trade hah. Thanks!
Thank you so much!! And yes, hopefully he does lol
So now from a youtuber to a movie actor, insane acting
I won't forget you when I become famous, and especially after I get ridiculed in the public eye
You made my day with that intro man🤣
Hahah I try!
yes, this is true you can feel it in your body do not need much research.
This video should have 10 million views
Appreciate you publicizing this. I worry that all this factually wrong advice about moving your belly and not your chest causes depression and other problems in so many people. Watch a baby breathe, and you'll see this belly breathing advice is wrong. The belly is one of many results of the body "breathing you," not a lead action you take unless you want to make a mess or your breathing. Alexander lessons are one of many techniques helpful to restoring breathing and getting the butterfly wings of your ribcage moving again.
Zac, my friend of simple, real quality control for 'just' functional importance❤❤❤❤❤
Great video Zac 👌☺
And I like your style 😎
Why does therapist Zac have such a deep voice? Hahaha. Indeed, forward belly breathing is almost universally promoted, at least with the physicians in my country here in Europe
I was going for a Dr. Phil vibe. Perhaps this video will dissuade them!
@@ZacCupplesPT Aaaah, hahaha
great video bro
What a well made intro for a breathing video 😂😂😂
LOL thanks!
you are such a bad ass super hero
Hahah thank you :)
Excellent video and I loved how you explained the physiology behind it.
Glad you liked it!
Hey Zac
My physio recommended to watch this video.
Thanks very much btw, great stuff.
I do have a question, when expanding everything should I be feeling my back muscles engage?
I’m doing it as slow as I can both inhale and exhale (really good to know about the pause and air hunger, which turns out I have) and sometimes I feel my back engaged/tense almost, sometimes not.
Additionally sometimes it feels like my sides are moving well, sometimes not.
My physio found that when laying on my right hand side my ribs wouldn’t expand much laterally, as though the left side muscles were not engaging. My right were better but still can improve.
So I’m aware to work on this.
The slowing down and gently placing my hands on my sides helps to get those muscles going, without straining too but yeah curious about my back.
Cheers
Pat
Welcome to the channel, Pat!
Back muscles working
- no. It should be a pretty low intensity strategy
- If you are feeling back, it's likely too agressive
Key is go even slower :)
Awesome stuff Zac!!!!
Glad you enjoyed it!
Thank you so much for your work
The best explanation that I’ve ever seen… I try to fix my acid reflux and weak esophagus muscle with breathing (I need to strengthen it). And I saw that I need to inhale and suck in my stomach and hold it about 5 sec. But maybe it’s wrong 🤔…. And when I do as you show sometimes I fell some pain or weird feelings in my larynx maybe it depends on my position
Thank you for the video. I don't know why does everybody show the proper breathing while laying dow? Could you show it while standing up as most of breathing on which I can have influence is happening while I am standing up.
How many times do you breath like this and how many times a day to see benefits? Thank you
Thanks for this, it’s incredibly helpful. My pain management psychologist told me I need to belly breathe - my brain heard ‘hey loser, you can’t even breathe properly’ and I stressed myself silly trying to figure out what I needed to do.
Yeah. It’s usually an attempt to minimize neck breathing, it’s just not the most effective way
When you showed on the syringe how the diaphragm works, I didn't notice that it was expanding :-). Abdominal breathing is only part of a complete inhalation. Abdominal part of inhalation, rib part and clavicular part. All that together is a complete inhalation. If one breathes only through the stomach, it is done in order to "wake up" the diaphragm, because in most people (including you) it is almost completely inactive... But you know all that, so I don't have to write any further 🙂
Yep! Definitely underrated video. Ta❤
Your syringe is the perfect counter example to your line of reasoning. It has only one moving part (your diaphragm equivalent) and the rest doesn‘t move. Does this mean only the lower part of the syringe gets filled and the upper part doesn‘t use it‘s full potential? NO. Could you get more air into the lungs by expanding the chest? Yes. But what for? Hyperventilation?
If i wouldve seen this video last year i wouldve saved myself from months of pain and stiffness in my shoulders, neck, and back. I tried "belly breathing" to alleviate pain and literally took it as breathing with expanding and compressing your belly, it became a muscle memory habit that was so hard to undo because I forgot about my breathing and didnt know it was causing me so many problems. When changing my breathing technique, and going against my bodies natural breathing mechanics as you mentioned, a bunch of muscles had to compensate for the inactivity of my rib and diaphragm muscles which meant my neck, and shoulders and upper back would try to tense up to lift my entire torso upwards and crunch together to make enough space for air which lead to so much stiffness it became so hard to twist and turn and move without dizziness and pain.
I love your videos you put a lot of effort into making it entertaining 😄❤❤🎉
Thank you so much 😁
Thank you so much for this video❤. Please what is the best type of diagnosis can one go through to check the condition of the heart, lungs, diaphragm, and the entire abdomen
Imagine only belly breathing when full of food😂 that would be very hard
This is great! Thank you so much! ❤️❤️
Finally someone who shows all exercises and examples without a shirt on, so that everyone can see what the hell is even happening.
Thank you man , i really appreciate what you're doing
Thank you for the kind words
Brilliant. Many thanks 🙏
Hi Zac, i think this may be an absolute lifesaver after practicing this. I love that someone finally did explain the stress vs breathing correlation with proper body mechanics in place. Godsent :-)
I have had issues with stress, overbreathing, SCM muscle and overall neck tension for many years. Sometimes feel like my SCM is choking me up. And overall felt I can't properly catch a breath. Only to be told always by my therapists to breathe into the stomach with abdominal wall moving and not so much out of it.
I have two questions though and would be super grateful if I could have you cents:
1/ Around minute 17 of the video you mention that after exhale you feel how your abdominal muscles contract. Should you feel them contracted with the next inhale all the way? Or once completely exhaled you relax everything and have both abdomen and chest rise up in sync?
2/ How does this then transfer to when I am to do say squats or deadlifts? My understanding is that you shall inhale before you engage the rep. Inhale and create hold the breath whilst engaging the same abdominal muscles?
Cheers so much!
Zac, any idea why my occipital neck muscles should get tight when breathing with this method you suggested? Trying to keep both abdomen and chest rising in sync but this introduces tightness at the back of my skull. I have watched your other video on sitting prolonged periods vs trying to be upright, I guess this may be because of trying to much with full inhales & exhales?
So glad to hear this was helpful. You are a perfect case of who this is for!!!
1. Slight decrease in muscle activity, don't brace. I don't coach the complete exhale on this
2. It depends on how heavy you are going. I got a video coming out in a couple of weeks that details this :)
You are likely trying to force the air in those areas. I would make the inhale as lazy as possible
Cheers brother! That really helps!
Such an entertaining intro, thank you!
Bro!!!! Quality content! Subscribed
I wonder if improper breathing can cause acid reflux. A lot of people with acid reflux have hiatal hernias, which is pretty common these days where you're stomach comes up thru the hiatus. Could Improper breathing have something to do with this?
Yes there are a lot of videos on you tube and actual study that prove that breathing can help heal your GERD.
Zac. I love your videos on breathing. Could you do a video on the physiological differences (ie. benefits) when one breathes out with a "pursed lip" vs "slight jaw-drop"? I find my exhale is much shorter when I just let my jaw drops while exhale. Even though it's shorter, I can push out more air and feel abdominal muscles tighten more.
Exhale using a pursed lip can prolong breathing out, but it takes a lot longer to completely empty the air in the stomach. If I put one hand close to my mouth, it is more cool air when breathing out with pursed lips.
And when breathing out with mouth open more (slight jaw drop), the exhale air is "warm".
Just wondering what are the benefits to different mouth positions for deep breathing exercises.
Thank you.
Great question!
So it alters the pressure you exhale against. Purse lipped - higher pressure. Open mouth - lower pressure. With less resistance you can theoretically the air faster
That opening was entertaining as F***.
Hey Zac, I would be interested in seeing a video (or playlist) where you show a few exercises which would not be aimed at a specific goal or a specific population but just with general fitness and range of motion in mind.
I may be part of a silent majority of amatures who aren't a 100% confident about what the measurements tell us, even after watching a 50 minute movement debrief.
In other words, some exercises which the general popular benefits from (rom) to a dregree, wether they are wides, narrows or Neanderthalers. Of course it does affect each population differently.
This goes against what your channel is about, but it may be very much appreciated.
Perhaps it could be a set of 5 exercises. For an average person it consists of 2 exercises which unfortunately worsen their compressive strategies, but they may benefit from the 2 or 3 other ones.
It's definitely something I'm thinking about. I appreciate you suggesting this!