In this post:
Main Technique Points For Belly Breathing
- Focus on relaxing the abdominal wall and allowing the abdomen to expand in all directions.
- After you’ve got the abdomen moving and the upper rib cage relatively still, try engaging the pelvic floor. Those are the muscles you would use to stop yourself from urinating.
- At the end of each exhale, you can draw the navel in toward your spine to squeeze a little more air out. This will facilitate expansion of the abdomen on the next inhalation.
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel
Transcript: Hey it's Nick Ortego. I'm going to show you how to do a breathing exercise that allows you to use your diaphragm. It's usually pretty relaxing and it's called belly breathing, and we're gonna do it supine. You can do this in any position but on this video I'm gonna show you how to do it lying down on your back. Take one hand and place it on your ribcage; other hand place it on the abdomen. Then start to inhale and exhale through the nose so it looks kind of like this. As you can see, whenever I'm inhaling my abdomen is rising and my ribcage is remaining relatively still and as I'm exhaling the abdomen is sinking. Ribcage still remains relatively still. As I'm doing this in order to help activate the diaphragm a little more and strengthen the pelvic floor, I can engage the pelvic floor muscles. So the pelvic floor muscles; those are the muscles you would use if you're trying to stop yourself from going to the bathroom. If you're having to hold it when you really need it to urinate. So I'm holding those muscles and then when I take that belly breath in I can feel some pressurization in that pelvic floor area, the muscles that keep you from urinating and then back down on the exhale. To take it to another level at the end of each exhale I can draw the belly button in activating the transverse abdominis muscle by drawing the belly button in and squeezing the last little bit of air out. So pelvic floor is engaged, inhale let the belly expand on the inhale. Exhale, let the belly retract on the exhale. At the end of the exhale pull the belly button in hollow out a little bit and it squeezes the last little bit of air out. Give that a try for five to ten minutes. It will enhance your breathing and relax your body and your mind. You've got any benefit from this video, then leave a comment below. If you'd like to get more content that's not available on the blog or the regular YouTube channel, then click the link connected to this video you'll have a chance to sign up for the Run Better Now VIP Club.