How To Breathe Properly | Posture Therapist Explains Why Belly breathing Is NOT The Best Technique
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- Опубліковано 4 лип 2024
- Most people don't know how to breathe properly.
Often, they read that belly breathing belly is the best way to relax.
As a posture therapist, I will use a biomechanical analysis to show you that this isn't correct when you stand or sit, and why.
Actually, there are 3 ways to breathe: neck breathing, belly breathing, thoracic breathing.
Clearly, neck breathing high will overuse the neck muscles (esp. scalene muscles). So the debate is on belly breath vs thoracic breath.
This is especially important for people with asthma, COPD, pneumonia and other respiratory conditions.
To learn pelvic tilt / pelvis retroversion, check out this video: • How To Fix Lower Back ...
Chapters:
00:00 intro
00:20 neck breathing
00:54 the story behind belly breathing
understanding abdominal pressure & lumbar stability
03:29 stabilizing the lower belly
04:00 thoracic breathing
04:16 training thoracic expansion
05:26 breathing with COPD or asthma
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Thank you for this video. I’ve been breathing very deeply into my stomach for a long time under the belief it was the correct way. This breathing already feels like it’s strengthening my body.
It definitely is!! With this way of breathing, you train your lower abs a lot...
@@OlivierGirard hey Oliver, you mean belly breathing trains your lower abs? did i understood correctly?
@@DrSamE Hey dear! No, that's not what I mean. It's rather thoracic breathing that allows you to keep the lower transverse abs mobilized to preserve pelvic stability whilst the ribs cage can expand sideways. Makes sense?
@@OlivierGirard yep!
Same here. Can't get over how much my O2 levels have improved😂
Wow. Such a great explanation of breathing through the rib cage. Thank you so much!
I read about belly breathing from a news article as a kid. I stuck with it throughout my life. Now at 40 I have pelvic prolapse. I believe belly breathing weakens the pelvis
Many singers get a lot of damage from such techniques as well...
Belly breathing is also very detrimental to the function of your organs. It also causes stomach cavity fascia adhesions. I suggest researching the 3 spheres of Internal Kung-Fu. The basis of Kung-Fu is posture, freeing up fascia and breaking old health limiting neural loops. I speak of dynamic posture; for example walking is the dynamic flow of thousands of individual postures. In reality posture cannot be static nor divided into individual sections but for the purpose of training we do simulate static posture.
@@OlivierGirardg this just reminds me of a great singer from the philippine ,cuz i've watched a lot of "Breathing for singing" video on youtube. They all talk about The belly belly belly ,and I can't seem to get what they meant. But one day this singer ,my fav singer actually Performed with a tight glittering dress that allowed me to see how she breathe while singing , ua-cam.com/video/QKJ1qn1eOnY/v-deo.html . I carefully observe her whole body and ,Found that She never even once took what all those youtube vocal gurus called the diaphragmic/belly breath(as if you can breath without the diaphragm) Only the side and front of her Ribcage expand with very little shoulder movement. Thats when i figured that ive been fed lies
@@MineCraft-nz9pg Indeed, my friend... she would never keep such a tonic tummy with belly breathing. She is in every sense a beautiful example of thoracic breathing...
Thank you so much! After hours of searching online, yours was the most informative and helpful resource on breathing!
Thanks for the super clear presentation
Belly breathing weakened my abdominal muscles. Thank you . I started doing diaphragmatic breathing after I watched this video few days back. Thoracic breathing helped me to relax more and take in more oxygen. I feel more relaxed and calm.
Yoo Olivier ! That’s amazing stuff !!
This is the most amazing thing! Thank you so much!
My pleasure :) !
Good video. Very helpful.
I was impressed by this video. I'm glad I finally found the normal way to breathe. I knew from the beginning that the so-called abominable breath was nonsense
Not confused anymore thanks the advice
Thank you so much. I've been exposed to so many yoga and meditation videos that recommend belly breathing, and it's never felt right. This does. I've done this kind of breathing before, but there wasn't much belly engagement, and I was still struggling a bit (I usually breath shallowly and mostly with my neck). I kept thinking I was doing something wrong, but it still seemed the most intuitive improvement. Now I can properly focus on the thing that felt right all along.
Brilliant
Thank you so much for the video. This is by far the most clear and straight-ahead scientific explanation of breathing biomechanics I've ever watched.
I once noticed I had slight rib cage flare, maybe dued to my unconscious constant excessive thoracic extension, as well as light-breathing habit from my allergy history. I'm physically active but got some unexplainable fatigue and dizzy throughout the day from time to time, even though I didn't do anything physically wearing nor I had other major health conditions.
I randomly browsing some other breathing technique videos and stumble upon some ones about exercising diaphragm muscle, as well as this video, and tried to consciously adjust my old breahting habit.
After I got a grasp of it, I started to feel more refreshed and relaxed already, instead of fatigue. No kidding, just by adjusting my breathing habit.
Then I even tried to practice breathing technique while standing and submerging my upper body in a pool, I think it puts my diaphragm and rib cage muscles under extra load to work up because of underwater pressure, and had been able to 'wake them up' even more. I now can clearly sense the difference between rib cage elevation(which is not ideal) and expansion(preferred) while inhaling.
How ironic it is we breath 24/7 but not many people are properly doing it.
I really wish my PE/Health teachers in school had taught about this more specifically. 😂
Thank you everytime I breath expanding my stomach I get throat tension maybe I am over breathing but this technique is creating no tension in my throat.
Thanks for sharing this content. I have been practicing Soumatic breathing which involves keeping 2kgs or 5kgs weight on the stomach while lying down and while doing soumatic breathing my lower back used to pain.
very informative video, thanks monsieur
You’re most welcome, a sidi 😉!!
I have been observing exactly what you have described in the video.
I myself suffer from pain in the lower back and hips. I could always observe that in times in which I have trained core a lot, the pain has decreased significantly. And in the times in which I have trained core less, the pain was stronger. Furthermore, I have the impression that the belly breathing not only leads to a strong fluctuation of the internal pressure, but also and especially to a direct weakening of the core muscles. If you think about it, it makes sense, because belly breathing stretches the abdominal muscles and thus takes the tension out of the muscle.
I could also see that my chest was quite sunken although I actually tend to have an anterior pelvic tilt.
super good vibes from this guy. super good.
I am so glad I came across your video. I have heard about belly breathing (which doesn't seem normal at all to me), and I was going to try again at it. But then I found your video. After trying the technique you showed, I feel the difference. Seems like I got more oxygen to my lungs.
Why dosnt it seem normal? When you see an infant and small child they breathe through there abdomen then as they get older only after some type of trama do they start huffing through there chest (wich is PTSD) most of society is breathing wrong we have to retrain ourselves to breathe correctly again which takes practice thats is why the best thing you can do in the morning is to stay mindful of your breathing
@@ljbarge7949 so whats your take on what correct breathing is 360 expansion? using abdomen when needed etc?
Thank you!.
Very insightful
It's totally makes sense 👍so much videos on UA-cam but this video is absolutely right awesome in my opinion ☺️ thank you for sharing ❤️
thank you :) !!
This makes sense, many of my students actually talk about how difficult it is for them to do belly breathing, and I respond that in my opinion, they don’t need to learn belly breathing since we breath from our lungs with the help of the diaphragm, not the lower stomach,
Hence rib breathing is where I will direct their attention from now on. Thank you for this great video!
Thank you Catherine!! What do you teach ?
great
That was a great video
Awesome
Thanks man
Great stuff great information. I always teach this type of breathing to my clients. Matt the pilates teacher.
Finally someone speaks out against the foolish method of breathing with your stomach cavity. Your demonstration is a simplified version but detailed enough to show that thoracic breathing is the correct method. I incorporate the shoulders, the spine and the neck to increase the thoracic expansion. It is a Taoist breathing method which uses the diaphragm to increase the bodies strength while striking an opponent or avoiding damage while in a collision. ❤
Trying to take deep breaths by belly breathing with a full stomachs gave me abdominal separation and weakened my transverse abdominis. Thank you for a much better answer!
People don't realize how much drama has been caused by this bloody breathing dogmas... thanks for sharing your experience, mate!!
That simple expansion of the belly exercise basically cured 20 years of ‘physical depression’ for me, so you must be missing something? It activates a deeper breathing motion. Surely this must be possible to observe by scanning people or something?
Same for me my friend, you're 100% right. Good luck explaining this to someone ignorant though, they already 'know' they are right even with nothing tangible to back their claim, they are blinded by certainty. It's all because they never truly slow down and rest.
@@shamaniccolonic777 Gentlemen Please don't add on to the confusion 🙏
Lying down belly breathing is good
Standing up belly breathing is no good
Oh my god, thank you………belly breathing ruined me. Trying to fix it now. You’ve explained this so so so so well
In what way did belly breathing ruin you sir?
@@SK-ow9wo I really dropped my lower belly, my ribs stopped expanding, I got really dysfunctional. I lost my ZOA and had to fix it all up to stack ribs over pelvis again to ensure my pelvic floor/diaphragm aligned.
@@skip3662 how did you do this
Better yet, how did you fix it, Bret?
i am haveing a very difficult time!?
@@skip3662 even i have weak ribs with no expansion during breathing. Now i am doing chest breathing and my severe problems of weak arms and wings are restoring. Even my vision has improved. i can also feel that my abdominal organs are coming back to position or relief of pressure being exerted on them by stomach breathing. My spine is also getting the strength.
I have practice Belly breathing during 3 years, I had so many panicks attack during those years . Now I am group that I found you!!!
I see so many disasters with people doing the belly breathing... thanks for your testimonial!!
Thanks for sharing this information - as breathing is an automated process by the body which can reinforce good or bad practice - how long would you estimate being able to change breathing from stomach to thoracic please? Thanks again
Well , something new to the issue of breathing. Let´s see the instrunctions. Paul, 68
Thank you for your video. I enjoy strength and strongman training at my gym but there seems to be mixed opinion on belly breathing with valsalva and learning a safe method for when lifting (minimise the use of a belt for only when really necessary or at maximum loads). The bottom of the back loaded squat can force some additional posterior tilt - for someone like myself with existing posterior tilt it can be challenging to maintain that breathe/brace. And, for example the breathing technique when carrying a load at the chest is also challenging. I found this useful for understanding the mechanics as pushing out the belly when upright with a front load is as you say very difficult!.
I could never understand why belly breathing was recommended. This makes more sense.
what if lower rib cage is descended (rib flare, protruding belly), will this pose ensure proper rib mechanics?
This is secret Gold thank you bud
Pleasure, mate!!!
When I got my breathing (motion) to go way down into the groin my rib cage followed effortlessly
I am trying to become triathlete (triathlon×athlete) I have never learned how to breathe, so I was breathing with my shoulders. While working out a lot I felt I could not get any air and had to gasp for air. It was really scary actually. I hope this tutorial Will help me thanks!
Daan, I've had the same problem. Never knew I was breathing incorrectly. Chronic neck breathing for years and now have been going through the difficult process of getting my very painful neck and forward head posture corrected through physical therapy.
The pelvic tilt idea is great but I think the chest should expand not because of the intercostal cage muscle activity but because of the diaphragmatic expansion (on a totally relaxed chest). And if we focus chest expansion, the cage muscles are automatically starts working. So I think you accidentally demonstrate a bit of paradoxical breathing here.
This for me is soo true, for a year i tried to be in good posture with straight body and i was forcing too much to be straight that i was forcing pelvic tilt.
Right know i fell much muuucccchhhh better with an align body, just working on the openning of the shoulder, neck position and robcage movement.
I noticed that with this, lower back goes instatly to the right place, instantly breathing is on the right way, muscles get loose and its been great to discover this.
Notes :
Straigh back not arced
Head like ballet |dancer
Chin paralel to the ground
Shoulders wide to give space for the ribcage to do is job
Relaxed abs / belly
Breath into the face, not pull air trought the nose, into the face
Keep it nasal
For more details go to Oxygen Advantadge, Jacko biomecanics of breathing
@oliver Girard Great job Keep going
Thank you for this video. This may explain why I find it kind of impossible to belly breathe. Every time I try to belly breathe it puts pressure and causes pain at the xiphoid process area. :(
That pain sounds like your diaphram being not too happy indeed...
@@OlivierGirard thank you for quick reply! :D
Hello sir greetings of the day. I wanna know that is belly breathing responsible for a pelvic rotation?
Belly breathing is usually used for a brief period of time as a relaxation technique. Nobody breathes the whole day using their belly.
Some aim at doing this... I have some singers who are obsessed with singing like that. And that causes dramas...
@@OlivierGirard Why don't you say belly breathing is ok and good only in the lying down position as you stated in the video?
Normally I do thoracic breathing, but when I have congestion, or feel like I’m breathing through a straw, then I engage my abdomen
let me see if I got this right... so when I do the thoracic breathing, I`m always softly squeezing my lower abs, therefore creating pressure around my waiste. Correct? Wouldn`t I be under "tension" all day long?
That's not exactly it... when you do thoracic breathing you HELP the pelvis stay in a neutral posture, which does not mean that it will automatically be there.
The point of under tension all day long isn't exactly true either. It would be the case if you would stand static with a good pelvic control all day long. But standing all day long isn't what I recommend, especially not when you're static. And the movement that you should promote (walking and alternating between sitting and standing) will avoid this static contraction of the abs.
I know it's subtle, but it's important. Does this make sense?
What about in sitting position?
1. Sitting cross legged on the floor
2. Sitting on a Chair
What breathing is good ? Belly or thoracic?
reg. crossing legs: ua-cam.com/video/5YDXGs9GNw8/v-deo.html 😉
Bonjour Olivier ! Does this breathing technique also apply to when one is sitting down? Would love to hear your thoughts on proper breathing whilst sitting!
Hello dear!! Indeed, the same technique applies when sitting... which is kind of normal: the functioning of your lungs has no reason to change just because you flex your hip and knee joints (i.e. because you go from standing to sitting). But that doesn't mean that you should start becoming maniac about it: I mainly remember and apply my own teaching when I feel stressed, either because of trouble at work / home or because I'm driving in some kind of extreme situation...
@@OlivierGirard while sitting, it is ok to tiltthe hip forward (to keep posture) while doing it, right ?
If you don't push up your belly then how will you manage diphagmatic muscles to breath???
As you said the diaphragm is a muscle. It does it all by itself
I breath through the ribcage and felt a surge of relaxation, when someone says "belly breathe" I always feel like im panicing
What is the difference between belly and rib cage breathing?
@@aymalkhan5781 Your belly naturally moves out when breathing lying down but when you're upright your ribs move and your belly slightly
✌️✌️✌️✌️✌️👍👍👍thanks
I was just wondering about this technique its not that much diferent than breathing through your chest is it ?
It’s the same indeed 😊
But how to maintian that pressure while sleeping?
If you're laying down you don't need to.
If you try to run with "belly breathing" you will fell doing very unnatural movements to keep inflating the belly, some times even a little pain.
Unkel 🎉🎉🎉
Sorry was abit confused should i still do this breathing when sleeping or belly breathing when sleeping?
when you sleep, just sleep... your body will deal with it :)
is it normal, if I suck my belly in when I do thoracic breathing?
The belly is indeed not static… but it doesn’t drive the breathing, and the movement is small.
@@OlivierGirardthen what drives the breathing, because In the last 3 or 4 years I trained myself to breath thru my nose and I feel like I can actually feel the breath go down to my stomach my stomach rises and hardens..
Does it helps to improve the voice thsts the main idea
Yep, it does. It also helps wind instruments sound better. It's quite amazing how you can hear the difference between good and bad posture in musicians. The tone quality and control is vastly improved...
@@OlivierGirardi hope u will reply to this..as Vocal coach Roger Love says..when u inhale ur stomach should come forward..so is he wrong?or he just didn't mention technique in more detail? Thank u.
@@HarshKS2 I don't think he's right... and to be honest with you, I know tons of professional singers with serious issues (e.g. incontinence) because they believed this... When you inhale, you should feel that you become wider!
@@OlivierGirard OK,so the stomach should come just a bit out right? Nd those lower ribs? Shall they also come out a bit?bcoz Roger Love also said that ur back nd side muscles should also feel the inhalation as whole system is connected.. essentially he said this whole process in his book not just stomach should come out, so u both r correct right? BTW why its easy for me to dia.. breath while lying down but not when standing up?any help with that? Thank you 🙏
That's why Pilates, unlike yoga, doesn't focus on belly breathing but on the entire abdominal cavity. And deep exhales, which helps relax the diaphragm. It also focuses on strengthening the pelvic floor muscle. Joseph Pilates fixed his severe scoliosis using his invented method he called contrology, now named after him. He rehabilitated so many men prisoners of war with it.
So men, pilates isn't yoga, and it isn't this foofoo girly thing.
Also, this friend, who is a physical therapist and chiropractor, told me she gets a lot of yogis in her practice with issues, very few pilates clients.
Food for thought.
Yogic breath uses the belly, chest and even throat to expand the capacity of the lungs, as far as I'm aware.
There are also many other techniques of breathing, none of which are intended for use throughout every point of your day, rather they are helpful in tuning into the body, slowing down, letting go of stress, concentrating etc.
That said, I don't think yoga is the best movement practice out there at all. Pilates may well be safer and make you stronger. However for self enquiry and learning or spiritual purposes yoga is excellent. People make mistakes, push too hard, get too focused on something and...hopefullyrealise it's not optimal and learn to do it better.
Everyone I have ever put my hands on has a tight, stuck diaphragm. If you don't find this technique utterly blissful then obviously something is wrong. Holding any tension during inhalation is doing yourself a massive disservice. Slow down, observe and let go, your breath will triple.
This is the same as breathing with your diaphragm right?
The diaphragm always move when you breathe... it's more a question of where you put your focus, i.e. what muscle you're trying to drive. You won't be able to drive the diaphragm, ever (it's a smooth muscle).
It's funny that even today it is still recommended to push out your belly to breath.
It is indeed... I'm currently helping a famous singer who is telling me stories of her students have all kind of organic troubles due to pushing their belly outwards, and the former singing teachers all say that this is the risk of the job, not questioning ever if their technique is right. It's just mind blowing how people behave like sheeps...
Belly-breathing is the most natural way to breathe. All infants and animals have it.
funny and wrong. we are neither babies nor animals
The movement of the diaphragm causes the belly to move. It's wrong to push your belly out intentionally.
It's Worst. I do bell breath 24 hours and it made my condition worst ever
It is not belly breathing, it is swadishtan. The concept of the belly breathing is wrong. What you are saying is not understood.
Teaching belly breathing should be a crime. It's inefficient, gradually stuffs your posture, and deprives you of oxygen. I'm convinced its the reason for most breathing OCD.