Breathing for Fitness

Breathing for Fitness

hi my name is Noah owner of TS Fitness New York City today we're going to talk a little bit about breathing not just regular breathing but that chromatic breathing that formatic breathing is actually when you use your diaphragm versus your chest in order to breathe it's been very popular in yoga and Pilates and now it's moving its way into strength training and a lot of movement training so today we're going to go over a couple of different variations some other benefits of diaphragmatic breathing is improvement in your vo2 max which is your ability to take in oxygen and music increase the alignment of the body and relaxation of the muscles so you're not going to see more ciliary muscles in your neck and shoulders so the first fill we're going to do is going to be called crocodile breath we're gonna lie flat on your stomach and we're going to basically inflate our belly so it feeds back into the ground this is the one we usually need to talk about the first is easiest to do you're going to inhale through the nose and then exhale through the nose as well and you want the breathily to be three-dimensional so you're expanding out from the sides as well and you can actually use something to put on your back to give you feedback make sure that your lower back is rising off the grain so you should see that rising up in there the next progression of variation is called 9090 breathing what we're going to do is we're going to use this chair to put our feet against we're going to make sure that you're not scratching up your hips too much you want a nice elongation of the torso you can put one hand on the belly and one hand on the chest and you're going to put a little bit of pressure and lift your hips up off the ground and if you can if you want you can actually except with the mouth it's easy for you information nothing to notes and you want you actually have to be bigger than your inhale you see my ribs kind of come down a little bit as well so moving on you can also do this in a standing position sometimes you might not be able to land on the floor or Peter put our feet up on a chair so this is just so you can see here from alignment these before alignment purposes basically when you take a nice deep breath in and then you exhale your hips and your ribs set one right underneath one another and create a very nice and stable foundation and you get rid of a little bit of that lower back curvature that tends to cause a lot of issues for people to lower back you have a little bit too much too much above lordotic curve take a deep breath in again you can do this in the mirror I'm gonna give my tail everything kind of underneath one another for a nice proper alignment and about I'd say about 75% of us we sit all that or see the majority of the day so here's a way to do it when you're sitting so make sure that you're kind of seated completely on your chair take a nice big again visualize that there's a balloon in your belly and it's expanding 3-dimensional it's you know everything sides back I know your exhale pull everything down one more time and all these you can do about 10 to 15 breaths do about a minute of breathing and you can do multiple times per Zdenek you'll be kind of correcting the way that you breathe there's think about we take 20,000 breaths per day do you want to get the most out of that that's where we burn most of our calories is through respiration so and also you want to make sure that you're not doing this for proper posture because then what you do is you put a lot of pressure in your lower back and you disengage your core because when your lips flare up you can't really get your core or your gluts thanks for listening hope you enjoyed it give these a couple of drills we'll try


  1. There is nothing wrong with it but its not optimal.  The diaphragm is a lot stronger then the chest for breathing.  You actually breath through your diaphragm when you are a baby.  If you see powerlifters they do the Valsalva Maneuver for max strength.  That requires you to inflate your abdominal cavity to lift maximum weight and protect the lower back.  I have personally seen a lot of clients squat and deadlift a lot more weight using this technique.  Diaphragmatic breathing seems unnatural in the beginning but if you practice, it becomes natural and your body will thank you for it.

  2. Is there something wrong with inhaling and exhaling using the chest rather than the abdominal muscles? It's kinda "abnormal" to change your breathing pattern since you've started doing it from birth.  And I've found it more effective breathing through the chest when working out (aerobic/strength training) rather than using the stomach

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