Abdominal Muscles During Exhalation: Apposition vs. Opposition (PRI Balloon Technique)
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- Опубліковано 20 сер 2024
- In PRI, every technique is designed to either inhibit or facilitate activity of muscle chains that are activated differentially with the inhalation and exhalation phases of breathing. Muscles that can help to reduce the activity of other overactive muscles are referred to as opposition muscles.
The most important muscle in PRI science is the diaphragm. If you maximize the position and function of the diaphragm, especially on the left, you win big. If not, all bets are off.
The opposition muscles to the diaphragm are the internal obliques and transverse abdominals. They help the diaphragm relax by positioning the rib cage in such a way that the diaphragm cab fully re-establish its domed shape during exhalation.
Once this zone of apposition between the inner surface of the ribs and the coastal portion of the diaphragm is formed, the abdominal muscles must be kept active through the inhalation phase of respiration in order to achieve proper rib cage expansion and thoracic mobility.
In this video, we discuss these concepts and demonstrate the basic PRI balloon technique, which is extremely powerful in retraining abdominals to create a zone of apposition and abdominal opposition with inhalation.
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Great video really happy i found another youtuber who covers pri ! Keep up the great work!
Joey Crack thank you Neal Hallinan is my favorite!
@@ChaplinPerformance yes i watch all of his videos too! What you guys do is awesome!
Clear explanation. Thank you.
Very welcome!!
thank you for sharing all the tips.
I have got two questions
1: How to resolve the problem of tightness in chest and stomach?
There is always tension in my chest and stomach.
2: How to resolve the problem of reverse breathing?
When I inhale, my stomach will suck in .
I have watched several videos of yours. One of the most helpful tips is exhale fully the diaphragm will go back to relaxed state
Hi John thanks for the detailed comment and for watching. Tightening in the stomach can be a few things… but usually it is a forward weight shift and abs that are constantly acting as “brakes” to hold the body back from moving further forward.
A full exhale helps this by engaging obliques and deeper abs which helps to control the center of mass.
There are other situations that can also produce this sensation, but this is the most common.
When in doubt, best to book an assessment. You can do that via the link at the **bottom** of my website
@@ChaplinPerformance thank you for your answer
When you say forward weight shift,do you mean that the body is leaning forward? What is the natural body posture? Lean backwards?
@@johnwong6555maybe in the middle? 🤷🏼♂️✌🏼
This was well explained. Thanks
You're welcome!
When someone can’t take inhale slow because ended up without air, is it because is too compress and unable to expand? It is to have to “forced” the last part of exhalation ?
A lot of times it's actually compressing too early during the exhalation phase and trapping air. Do a much longer and gentler exhale
peace @chaplinperformance! Great Video! I apprecite it! In minute 2:20 you said "in other cases where there really is no abdominal opposition you've been breathing _ for a really long time"I didn't catch that word in between. disink something ?
Likely dysynchronously
Ok
@@ChaplinPerformance Thank you for your reply!
Hi. Will this along with the hands on table breathing help rectus abdominus. It gets pretty hypertonic. And my diaphragm is more off on the right side. Thanks for posting these. Good info presented clearly. Sam
If you have a very overactive rectus this technique might be a little aggressive. I’d say going for unresisted gentle exhales tends to be better tolerated, at least at first.
What could be going on if someone feels more stuck in the zone of apposition side of things - left lower ribs feel curled down/oblique tension (similar to your posturing while explaining zone of app.@3:10)?
Anterior posterior compression on the left… like you might see on a right oblique axis orientation… left lateral pelvic tilt usually. See the most viewed video on the channel if you haven’t already
I still don’t understand what I’m supposed to do with my tongue after exhaling into the balloon, if I don’t pinch the balloon i get a lot of neck tension what am I doing wrong
Hi love your videos, slowly going through them. Would this help with non relaxing pelvic floor?
John Connor thanks for watching!! If you mean would this help to create a yielding action of the pelvic floor musculature, then maybe. The seated position is useful for that, however bringing the legs up closer to your chest would create movement of the sacrum associated with a lengthened pelvic floor. It might be easier in that position or on your side. In my experience relaxing the pelvic floor is definitely a feel thing. Once you have it, several positions may be useful.
Chaplin Performance thanks for the reply? So would you suggest doing this is a squat position? I also see some info on the pri ballon and laying on you back with your feet on a wall.
The problem a lot of people have including me is involuntary kegaling. The pf just won’t relax unless we consciously relax it. But then as soon as your attention is on something is, it contracts again. Do you have any advice or would any of your other vids help? Many thanks gonna watch more of you vids today
I’m looking for John Connor
@@japanesegooner any luck, relaxing your pelvic floor, I have same problem and my rights diaphragm has poor excursion
How do you relax on the pause without relaxing the abs to much to where they come up on the inhale
This way isn't possible to execute "fog the mirror" exhale?
Not really.. this wouldn’t be the best for someone who does better with a gentle exhale
With PRI techniques I have been exhaling through more pursed lips - I've noticed since doing more of a 'sigh' exhale with my mouth more open that it is much more effective. Will this 'train' my body to breathe better through my nose(in and out) when sleeping? I assume by exhaling through my mouth I'm training my body to be more neutral rather than extended which can impede the diaphragm. Thanks.
Hi there… this is a very common issue with PRI and application of resisted breathing or forced exhalation. Many times this is too aggressive.
I think you are on the right track with your more gentle exhalation strategy, which is a much better fit for many.
In regards to training it to breathe like that at night, I would hope not. Hopefully you are breathing quietly through your nose at night. I did try mouth taping for a while and that seemed to help.
Sir, I am one of the people with the rib flare that’s been breathing crappy for my entire life. I have the tug of war going on and it’s DESTROYING the discs in my neck. The docs are all focusing on my neck but I feel like I’m inflated and can’t take a full breath. Where do I start to turn this around? No joke my life is hanging I’m on the line here please help!
Hi Rod. I understand your predicament. If I were you, I would go to the PRI website posturalrestoration.com or buteyko breathing website and see if you can find a practitioner in your area. They will be able to perform an assessment and customize a program to meet your needs. Big picture, if what you are describing is accurate, you need to get used to having less air in your system. Get air out, learn to relax with air out. As I mentioned, the proper professional will be able to help you determine the best and safest way to achieve this and related goals!! Best of luck!
The Rehab Corner thank you, I’m searching as we speak. Also, what you said about being comfortable with less air strikes a cord, a few times I was able to breath out past my comfort zone and felt SUPER air hungry and automatically started breathing fast trying to catch my breath. I will try to find this spot again and keep trying to get deeper and deeper. Thanks for the help sir. This gives me hope.