Do you breathe correctly?

Imagine a balloon expanding as it takes on air, the balloon expands 360 degrees. Your breath should be similar. Breathing in to the front, back, and side ribs, into the thoracic and lumbar spine.

It is really easy to breathe incorrectly. No one tells us how to breathe. We carry tension and inflammation in our bodies and these tension filled shoulders, neck, and chest tend to take over. This is more of a fight or flight breath pattern, but you have a diaphragm and learning to use it can be a game changer for comfort in everything you do.

What is the diaphragm and why should you care?

From a practical perspective, breath is needed to survive.

In Pilates breathing properly is our first principle.

Whether on the reformer or working at a desk, we inhale and we exhale and should do so with an understanding that the diaphragm is your body’s breathing muscle. The diaphragm creates intra-abdominal pressure changes when inhaling and exhaling and these pressure changes fire the muscles that line your rib cage. The core muscles should be utilized to give the neck chest and shoulders a break.

Test your breathing

Lie on your back. Place your hands on your lower ribs. Keep the shoulders out of this. They remain relaxed. Inhale and feel the rib cage move into your hands and exhale, feel the ribs close in and down.

Lie on your stomach, over a stability ball with your chin resting on the ball. Get comfortable like you are rounded over and connected to the ball. Inhale into the ball feel the breath go into you back ribs.

Get a balloon. Stand against a wall, or sit upright in a chair. Check your posture to be sure you are in a properly aligned position. Bring the balloon to your lips. Inhale without elevating the shoulders. Exhale into the balloon using your understanding of 3-dimensional breath. Repeat 5-6 times.

How does it help?

Breathing correctly makes everything better. These simple tests will get you on the right path to breathing correctly. When done correctly, you will carry your weight more in the center of the body, and you will feel like the weight of your legs grounds you. If you feel tightness in the chest, the shoulders and the neck, these simple breathing tests might relieve some of that tension. Pilates can help with getting a better understanding of your postural alignment and how to breathe effectively.

You can find us in Mendota Heights at Hello@PilatesLoftFitness.com