Better Breathing: Directing Air Inside Your Body
Вставка
- Опубліковано 24 бер 2019
- Please read this description since it helps set the context for the video:
There is nothing more important than breathing, yet so few of us actually think of it in regards to movement and pain.
Yet, breathing is our original and most important movement!
There is not one activity in life that the actual "movement of breathing" doesn't influence, from athletics, walking, running, to sleep and thinking. It all revolves around the movement of our ribcage as we breathe. Dysfunction of the "movement of breath" will cause movement dysfunction elsewhere.
One thing that challenges proper breathing is areas of too much muscular resistance, too much tension, too much restriction, in our thorax.
The two areas of greatest restriction are the right anterior/lateral chest wall, and left posterior ribcage. When these areas get too tight, our breathing is restricted.
We need to direct air into these areas to open them up, and this will help normalize breathing and allow us to move without the restrictions that end up causing joint and muscle pain.
*****************
Hey there, my name is Neal Hallinan.
The purpose of this channel is to help people understand and resolve chronic muscular and joint pain, primarily through the discipline of Postural Restoration.
As someone who lived with chronic pain for many years of my life, I know how debilitating and isolating it can be. But I also know it can be resolved.
I hold the following credentials:
Postural Restoration Trained (PRT)
Strength and Conditioning Coach (CSCS)
Licensed Massage Therapist (LMT)
Amateur Historian (AH, my own self-designation)
I live and work in the great state of New Jersey, USA.
/ neal_hallinan
***************************
Subscribe to my channel here: / @nealhallinan
*****************************
For information regarding on-line PRI/Fitness consulting you can e-mail me at nealhallinan@gmail.com
************************
For further information about Postural Restoration defined patterns, check out these videos and blog posts.
pritrainer.com/left-aic-pattern/
• What is the Left AIC p...
• Introduction to the Ri...
pritrainer.com/right-bc-pattern/
• RTMCC Pattern Basics
pritrainer.com/right-tmcc-pat...
I am not exaggerating when I say just opening up the rib cage, COMPLETELY and intentionally (meaning anywhere from 80-100% effort) exhaling multiple times a day changed my life last year. It was the closest thing to magic that I had ever experienced; in just a few days, I felt like I got about ten years back. I knew it was the right thing to do immediately from the first breath. There is absolutely nothing like the liberating feeling of having locked up ribs and feeling that "bottom out" reflex kick in that effortlessly fills your lungs. I was impressed that I felt "chi" down my fingers to my toes that felt like a restored grip strength, but it turns out I had been dealing with thoracic outlet syndrome and after a string of dislocations in both shoulders that was causing me a great deal of pain, so it was just the tingling nerves finally opening up, but still. I can actually live again.
Hi nick..and how you menaged to do that?
Agreed. Good question
How did you do it?
what exercise did you do for opening up the rib cage?
I guess he did PRI stuff like left Posterior Mediastinum expansion or 4 point ZOA. Also guys you should try relasing your ribcage and diapraghm with mobilisation triggerpoint release therapy techniques. Check out corrective culture for this, they use a thera cane, but I would recommend your fingers.
I saw your videos 3 months ago. Kinda understood. Researched a lot. Came back. Understood it so much better now
Great. It definitely takes time and study to understand things.
4 days only of this well educated person and my body is opening in ways that most of 70 years I JUST NEVER breathed but actually held my breath in doing MOST ACTIVITIES; no wonder I am now dealing with anxiety and iliopsoas issues
I am so short of breath. All of a sudden i am gasping for air. This excercise is amazing.
this is amazing ...... a singer explained the rib cage zones just by his 50 years singing career and self experience....... amazing !
Brilliant video and explanation. Thank you. Learning new things with each upload. Having focused almost predominantly on the tight right anterior and 'loose' left anterior, it seems I've been neglecting the tight left posterior.
Left posterior ribs can be quite challenging. If we truly lateralize our center of mass to the left, it requires left foot pronation, internal rotation of the left leg (left adductor, anterior glute med), left AF/IR position of the pelvis, and a left ZOA, with left posterior rib expansion.
Another way to look at it that acquiring a true Left ZOA means that you obtained all those other things since you can't have a true left ZOA in the absence of foot pronation, leg IR, left AF/IR, and posterior expansion.
thank you neal! I wish you all the best! you have really helped me a lot through a lot of stuff!
You're welcome Tan. Happy to hear that.
Yep, you instantly understand when you hear someone talking about diaphragm is really know these stuff by if he/she sounds operatic or not. This guy sounds very rich and operatic. He knows his thing. I'll watch this video.
This no joke and very real. Real enough for me to have a camera routed through my nose and into my lung to see what the hell is going on there, back in 2014.
Did you fix it?
@@daboulsol9567 yes I did. The key on this one is to open up the left posterior side. That opens up the right frontal side where I was having the breathing issues and takes the back out of extension on left. He talks about it at 3:45. One thing I would like to stress is you really got to direct the air to that left posterior. You want to feel pressure opening up the ribs with slow inhales but deep breaths. One last tip is if you continue to stand on right foot it will go back. I had to do some work on my feet and ankles. My left ankle was not upright but leaning to the right like tower of Pisa. I had to strengthen both arches and get my left ankle more upright and stable. After that I got lasting changes.
@@tylerpatterson434 you did it on your own or physical therapy?
@@tylerpatterson434 n you had breathing issues how bad were they? I’m having breathing issues and nobody can figure y
@@daboulsol9567 one detail I left out is I used to be a heavy cannabis smoker. The combination of that with bad posture caused breathing issues on the right upper chest. I developed a chronic asthma I think, they never gave me an official diagnosis. I originally treated it with quitting smoking and cortical steroid inhalers. But every time I was around any kind of smoke like in a casino my upper right lung would get irritated. Fixing my posture fixed that. And of course not smoking.
Perfect timing for me to watch this video! The new exercise I’m doing, when I’m getting to the deepest part of my inhalation, it’s INCREDIBLE how much I feel the tightness in the posterior left ribcage area!!! And it’s already much better!!
What exersise are you using? I really got to get my breathing in order
@@Stinkyfisher I don’t remember the name. Standing with both hands on a table and in a specific position. It was one of the exercises Neal gave me to do. It was amazing!!
I think it's called " Standing Supported Passive Left AF IR with Right Trunk Rotation"?
@@Nothingiseasy999I don’t remember it was a while ago
This partially makes sense to me. I have a generally compressed right side and a sense of being extended and upright on the left. For years I've been concentrating on expanding the right ribcage. However, I recently started huge improvements by thinking of holding my right ribs together instead, while creating the sense distance between the pelvis and shoulder. I've had thoracic outlet syndrome on the right side and it's when I concentrate on closing my ribs via the out breath that I get benefits. It seems I've had far too much rib flare on that side by thinking of trying to expand that side of the rib cage.
It certainly helps me to think of closing my left ribcage. However, it seems to me that it's too simplistic to treat the ribcage as the default source of expansion on the right side. Before, lower ribs would jam into my pelvis while sitting, as well as upper ones jamming into my collar bone. I'm getting much better results from actively concentrating on keeping my right ribs more closed in, while the expansion is generated from further above and below. I wasn't getting more upright before, but merely jamming my ribs against resistance at both ends.
Superb. Thank you.
Very helpful video, thank you❤
thank you this is really great and helped me alot x
EXCELLENT !!!!!
Thank you Neal
You're welcome.
Thanks this is great
Thank you Neal. Appreciate your response immensely. Just wondering if PRI and fascia might work together, strong but elastic. My right side been shut for over 2 years now. Getting better now but still not 100%. Have a very slight scoliosis but don't think it is the main issue. Anyway, your videos have been enlightening. Just to add. My brother who had exactly the same pains, got back to the gym and put more stress on training the left side a bit more. No scolio though. But pains gone.
Thank you once again Neal.
I am hooked on your videos entirely.
Greetings from the UK.
Right sides get shut down/tight/compressed when your brain no longer "senses" the ground on the left side. Sounds funny, but it's completely a sensory issue. You can get someone's right side to completely "let go" just by having them stand in a certain position (you have to know what you are doing, though). People do sometimes have fascia tightness in the upper right chest area, pec and pec minor area. If you look at my "skill 1.5 video" about overcoming restriction, that's where fascia can play a role in all this. It can keep your upper body "held to the right" and not let you fully transition to the left. I do offer on-line consultations and have worked with a few people from the UK with good results. You can e-mail me if interested. Otherwise, I'd recommend seeing Martin. If it's a simple issue (no teeth or vision involved), just a "right sided overuse" issue, it may not be too hard to resolve with a bit of guidance.
Thanks for the kind words.
Neal
I collapse into the side of my left rib cage, it’s as though I’m twisted there. Yet, air flows more freely into my right rib cage. Would an exercise like this still be helpful? I love your content, but have a difficult time absorbing all of this great info. Thanks for all you do.
Love your work. Into this so much I started taking PRI classes myself. Started off with pelvis class because I too thought that’s the origin of my problems, though I keep working on it and feel like it continues to revert back to left AIC pattern. I appreciate the comment on origin being rib cage, neck, and left ZOA. Makes sense considering I had a neck injury I’m still having trouble. Thank you for your help and if any advice pops up to you feel free to share
Where do I find pelvis class?
@@GM-fn3ku postural restoration institute online
Would certain kinds of yoga assist with these pri exercises? Some types, like kundalini yoga have you in some very similar positions with lots of breathing it seems.
Thanks
hi Neal. Appreciate the videos, they have been super helpful.
I have been practicing these exercises for some time and they have been helping so much. My question is, how do we know once we've reached symetry? Is it just that we feel fully better? In other words, how can we be sure not to overdo these exercises and end up being too closed on the left side and too open on the right side. Is this possible?
Ideally you would be working with a therapist who can gauge your progress. If you are trying it on your own, you just have to go by how your feel. I wouldn't worry about overdoing it. You could always just do one technique a day.
@ebbb365 have you completely restored your posture
What about scoliosis with a right curve at the thoracic spine ? I’m AIC but am I obviously L-AIC or is there a option to be a R-AIC? My right leg is always slidely outward rotated in a neutral stance.
When i look down towards my torso My chest is pulled towards my left and my belly button is shifted towards the right. Will the all fours position along with the 90/90 hip shift help bring my chest back to neutral?
Theoretically, that's what it is designed to do. But there are numerous bodily and environmental influences that can prevent it from happening.
Should breathing be forceful? Or just as calm as possible?
I tried closing down the left side for months. The only thing that got my ribs to let go of extension was to stand on the outside of my left foot.
Do you mean doing breathing while only extending in your left outside foot? I lost the outside part of my right foot due to international rotation on my right hip.
Hi Neal. Which is the video of yours which shows the 'all 4's with the right arm reach' exercise?
What if ur left rib is flared but the back of the left side of the diaphragm is more open than the right? Have u seen that before? I’m pretty sure that’s where I’m at right now because that’s how it looks. I could be mistaken
What about sleeping? Is it better to sleep on your left side so your breathing more trough the right ribcage?
So what am i supposed to do,are the any exercises?
Hi, I Love you videos, they’ve helped me so much. M I just don’t understand because this is right, my left rib cage is open be lifted as my right side is tight and closed. But I don’t have my weight on my right side, I have it on my left side, and also always my problem is that I am turning to left, in everything I do, my body wants to turn to the left and everything I do on my left side is easy, everything I do on my right side is sooo difficult because I turn to the left and I’m stuck in external rotation of the right hip.... do you have any tips for this?
Although it doesn't matter that musch because when I get the upper body in place the lower body follows. I just don't understand my pattern, because upper body is exactly as you descibe it but lower body is the opposite... But but, great videos, no matter what it has helped me fare more than anything so fare, and I've tried a lot because it causes me so much pain, irritation and restriction in movement. so THANK YOU!!!
Perhaps this can help:
ua-cam.com/video/9KntPsVyKYU/v-deo.html
Neal I have a very important question. I’ve had chest/rib pain for 2 years now in the first 2-3 ribs. Can left AIC pattern cause costochondritis/chest pain?
Is this true for everyone, as far as opening up the front right and back left? I'm left-handed, and I'm on my computer a lot. I have a lot of discomfort in my left back/shoulder, neck, and down my left arm into my hand. I have a sit/stand desk and try not to sit a lot all day. I can never seem to find a comfortable position. The left side is always slightly numb/tingly. I'm about to look at the left ZOA video and hoping it will help. I was wondering since I'm left-handed if it might be switched... Thanks!
Handedness doesn't play a role in which sides of the ribcage need to be opened up, it just means that your brain is wired a bit differently.
@@NealHallinan Thanks!
I have lateral pelvic tilt with my right hip hiked up, so my right rib cage is flared...is that right? My left is dropped. Would I still do this exercise?
In general, yes. There could be some reason for you not to try it, but I can only ascertain that through direct testing.
In this case all I can say is, if it causes discomfort, don't do it.
Can you please tell me,what's superior t4 syndrome in right BC pattern.
It's when your top two or three ribs on the right get pulled into an externally rotated position by overactive scalene/neck muscles. So you have a situation where the top ribs are externally rotated and the bottom ribs are internally rotated. Under normal circumstances all the right ribs are internally rotated.
🤘🙏
Would this help anyone with COPD?
Neal.... Are there any good PRI practitioners on the UK?
I know there is one in the London vicinity. Martin Higgins.
Did you see a practitioner in the uk?
Martin Higgins
How did you get on
you can email me: ashtonandthomas@gmail.com
I hv lots of pain under my left scapula plzz help
I get pain in the ribs in the left back side while doing the all 4. Is it normal.?
Ankur Vashishtha perhaps. Some people will feel discomfort when the posterior rib cage “opens” with air for the first time. If it keeps hurting, then Usually it means you aren’t turning “off” your right side enough. Or aren’t engaging left abs during the technique
@@NealHallinan I have watched this ua-cam.com/video/AWpYTT7Q1nk/v-deo.html . I can feel the left hamstring. I can achieve the left hip going back as well but the entire right musculature is very strong compared to left. Right erector spinae is very thick compared to left. Can you please guide me how to turn off the right upper back? When I put my weight on the right foot, I can feel the left erector spinae working and right side relaxing but PRI suggests us to shift to the left leg. I am bit confused here.
Anyone have abdominal surguries and mesh ans adhesions and GI issues and trapped gas and stool, these are issues i think for breathing issues plus being torqued in skull dislocated in jaw rotated in upper cervical spine and twisting all the way down, so scary, i need help 😢
Have you had any clients experience panic attacks during re-patterning?
I feel like I had a big jump in position and gait and I think I scared my body.
I have no history of anxiety or panic attacks and I had a wave of full-blown panic attacks out of the blue.
Second question: my left abs already are kind of "lower" than my right and I still haven't fully restored my left ZOA. Is it for them to be slightly "off" when all is said and done? Or is this something that should resolve? Or something I will need to address?
At least in your experience.
Thanks so much for your hard work. Your channel is incredible!
No, I haven't had anyone experience panic attacks. I can only think of two possibilities:
1. The techniques have helped you "ground" yourself (quite abstract unless you've watched any videos that talk about what grounding is in PRI terms), and then you became "ungrounded". This did happen to a client of mine. She was grounded, but then put store-bought orthotics in her sneakers which were not right for her, and they "un-grounded" her. She ended up getting light headed and thought she was going to faint. Some people are very sensitive to what they put on their feet (unknowingly).
2. You could be doing techniques that aren't right for you right now, or perhaps not doing them the exact way they need to be done (they are quite difficult wihtout guidance)
My advice would be to seek a PRI therapist from the PRI website to help you.
Thanks for the kind words!
@@NealHallinan Thank you so much for your response Neal!
If I was anywhere close to you I would come see you but I'm a few hours away from Seattle and there seems to be pretty large community of PRI folks there.
I'll definitely be taking advantage of it.
Actually yes. My experience has been closer to waves of intense emotional tension and release, but I’ve work long enough with my body to pull back before a full panic attack. The act of caring for the body can be oddly triggering, and tension itself can accumulate in relation to stress or trauma and releasing the tension (in my experience) can also bring up somatic memories. The best thing to do is be super gentle with your body and mind while doing intense physical release (take your time, check in etc). I hope this helps!!!
We store unprocessed emotion and trauma in our tissues. It's very possible that you released some trapped goodies that needed to felt and dealt with. If something as gentle as craniosacral therapy can release trauma, so can this, especially when breath work is involved. Your body is bringing in more Qi, moving energy and unlocking stuff. :)
Regaining proper movement pattern ahhhh breathing into………
Hi ! Why don't you make a video on the treatment of scoliosis ? It would be useful, even if it is paid content
I have a playlist about scoliosis. Some interviews with experts on PRI/scoliosis.
Breathing. Who knew?
Hello Neal,
I feel as though I am stuck in right stance but am confused because it seems my right ribs are flared while my left is closed down ?
What would you make of that?
Hi Scott. We have tests that show the position of the ribs/spine. I don't just go by the visual because my eyes are easy to deceive. Do you have one shoulder higher than the other?
Neal Hallinan Yes the left by a bit
Scott, you are highly likely to be stuck in right stance, but there are other influences that occur in the upper body and neck that can influence rib position and the visual representation of the issue. I'd highly recommend seeing a PRI therapist if you need help (check the Postural Restoration website). If that's not possible, I do offer on-line consultations. You can e-mail me nealhallinan@gmail.com if interested.
I had a release breathing in a horse stance.
Do you deal with patients with c1 c2 missalligment ? I'm under atlas orthogonal can you help me work on my breathing and ribs as I hold my adjustment up top?
And if you smoke, it causes a problem.
If i were rich, id just throw money at you.
But im not rich and you not a stripper so yeah, please accept my “like” for this great content
I will accept your like. Stripping is not in my future.
Neal Hallinan
🙏🏾
Neal Hallinan
Oh yeah and im an artist and always had breathing issues. Was hard to keep in sync with the music cuz my breath always been inconsistent.
I always felt stupid because... without knowing why... i would breathe and sing better with my arms raised away from my chest but will get the reverse effect when i try to sing with my hands down like normal people do.
After watching some of your videos on opening the right ribs, i tried singing today with just my right arm raised 90 degree away from my chest. Not only was my breathing and sync better, my voice was also more powerful. Wow
Now i dont know if ill be able to fix my ribs anytime soon... i usually record in my home studio but i‘ll be called to record in other studios with other people watching me, i can already imagine how stupid id look when they see me recording with my right arm raised like that lol 😅
Neil mind , for those with glasses, and for all people in general, ITA ALTERS YOUR GRAVITATIONAL PULL BY DOING THIS AND YOU MIGHT LOOSE THE DRAG, THE THING THAT PREVENTING YOU, ITS THE NERVOUS SYSTEM CAUSE BREATHING HAS SAME NEURO JUNCTION WITH THE VESTIBULO OCULAR SYSTEM . NOW YOU CALCULATE THIS, 30 degrees angle of vision from the center of the eye plus the timing in finding you left canines to pull, you to the left. Now add to this the lateral strings( ligaments ) that are tight. So thats why you cant go more to the left, you might elongate , extend to much and damage your neck .. now same cervical system are affected c4 , c5, etc... and now remember , plus the clavicular bone, look with the right eye at the left foot when you walk , you should see your left shoulder with your periferic left eye the ,right
before right foot touches the ground. My father was super sonic pilot and i can tell you how its done. But not recommended as i said.you dont wanna shit on the toilet by breathing with your ears.... cause it means perfect vision plus that you have full mind control wich is dangerous... brngs you to th edge of crazines... hands .. in regards to hands, imagine that your field of view has a wheel in front of your mid nose , they should be positioned at exactly 9:15 o clock
Dude, this is bunch of rambling. WAY too hard to follow.