A proper breathing pattern can help improve your core strength, safeguard your spine when lifting weights and help better your posture. It can also improve your mobility. Below is a helpful video on the topic.
Diaphragmatic Breathing 101
– Minor tweaks with regards to breathing technique can improve your posture, mobility and performance.
– You breathe approximately 20,000 times per day.
– A poor breathing pattern can put you in bad positions (i.e. forward head posture or internal rotation at the shoulders) for 20k reps per day.
– Laying down to learn the new breathing pattern makes things easier.
– Bad: Chest breathing can cause lower back hyperextension and tightness of the pec minor, front of the shoulders, neck, etc. (which can help lead to a forward head posture).
– Bad: Belly breathing is partially correct, but you need to finish the correction. Most people do not. They simply belly breathe instead of chest breathe. Belly breathing alone pushes the hips into anterior tilt and can help cause problems like a lack of upper back tightness during various lifts, and also a reduction in overall shoulder mobility.
– Bad: Not fully exhaling. Without a full exhale between breaths, the hip may get stuck in an anterior pelvic tilt (ATP). This causes a ton of problems.
– Lay down with your lower back flat against the table or ground. Your hips should be in a neutral position. The back of your neck should be long with your chin tucked.
– Utilize your diaphragm to breathe into your belly through your nose. Then tighten your abs, continue to breathe in, and push the air up into your lungs until you’re completely filled with air.
– You should feel your belly fill with air, then your lower back (when you’re laying down this will be more easier to notice because your lower back will push against the ground), then your chest and finally your upper back. You’re now filled with air!
– Exhale fully. Use your abs to push the air out of your body through your mouth.
– To make practicing your breathing less difficult than laying flat, you can lay on the floor with your legs at a 90° angle at the knees and hips. Your feet will be against the wall. Your feet should be straight with your knees over the second toe. The tripod of your foot (big toe, little toe and heel) should be in contact with the wall and pressure should be equally distributed. The back of your neck should be long with your chin tucked. Externally rotate your shoulders (palms facing up).
– Once you’re comfortable breathing with your feet against the wall, move to breathing properly laying flat on the ground, then half kneeling followed by full kneeling and standing.
– Also shown is how to breathe your way into a deeper squat stretch.
I hope this video taught you something about breathing properly. I know it has personally helped me a lot, so I wanted to share it with you.