Thank you, this was so very helpful! You really know what you're talking about. I was having a very hard time feeling myself breathing during meditation until I watched this video. I would sit upright, taking these tiny little inhalations where my abdomen wouldn't move at all, chest would rise a little, and shoulders would shrug/pull up and back. Not anymore. And I've even been able to carry over what I learned here into my powerlifting training--feeling much more oxygenated between heavy sets!
The term "rotation" I find confusing in this context. I don't perceive any rotation per se, but it seems clear enough that the ribs flare at the bottom and more out to the sides than with "belly breathing". Also, to do this i have to lightly engage my abs to keep the belly from jutting forwards and the pelvis from rotating superiorly (top moves forwards, bottom moves backwards), which would cause the lower back to sway. A good detail is that the ribs both contract AND move down on the exhale, i hadn't heard that before. This suggests that as the ribs move upwards the diaphragm moves downwards and vice versa in a dynamic, coordinated, oppositional motion.
Hear hear! There is a video on here of B.K.S Iyengar lamblasting abdominal breathers. Apparently there isn't single ancient Yogic text that mentions abdominal breathing. When breathing the rib cage flares out. Abdominal stays relatively flat & engaged.
@@pierrebridenne8870 No, what Dana Santas is saying about breathing is right. When breathing the rib cage should expand first. The abdominals with expand a little. But the main thing happening when breathing is the rib cage is expanding and contracting
When the feet turn out it opens up the hips. When you're standing that creates less structural stability than if the feet are rotated slightly in or are at neutral. For this exercise she wants more postural stability so no points of tension in the body will take away from the diaphragmatic motion or rib motion.
Thanks for your info. But, one question, what if while breathing this way, I still feel stress and movement in my neck and shoulders area muscles? This movement is also causing unpleasant physical appearance of muscles. Also, I totally understand you opinion on belly breathing, but while I do it, I really sleep better, feel relaxed, no neck and shoulder muscle movement, feeling that lower ribs are moving correspondingly together with belly while breating. It also helps me with digestion and stress relief. So, I might be doing something wrong with you exercise and could you please, give me some advice what to improve? Thanks in advnace!
This type of breathing may not be for you. It's hard to make assessments with description alone, you'd have to speak with a physical therapist or chiropractor for proper diagnosis if you are having issues. But, I always say, if it ain't broke, don't fix it. Especially if your nervous system seems to be responding in a healthy way to what you are doing before.
In order to do this kind of breathing I have had to consciously pull my shoulders down while I do it. Then I get used to flaring my lower rib cage out into the sides which allows my diaphragm to expand more then with the kind of belly breathing that pushes the abdomen outwards, which is really fine if you are lying down but can throw your posture off if you are standing. Also remember to engage your abs lately so that the muscles are not pushed forwards too much. As I practice more I'm able to breathe into my lower ribs and expand them without shrugging my shoulders. It just takes some work and concentration
Great vid! Unfortunately I don't understand how to expand the ribcage and my stomach enlarges too much. My ribcage just doesn't move. If anybody knows please comment
Try and engaging your abs lightly so that the belly is inhibited from pushing forward, think about flaring your lower ribs out to the side more than you're used to. Concentrate on rounding your diaphragm in a downward direction toward your pelvic floor, really be aware and conscious of the sensations in your diaphragm, as you do this, try to inflate the diaphragm fully, exaggerated the movement so that you can become more aware of the Dynamics. The lower ribs are heavy on college and not so heavy on bone, so they're made to flare out to enable the diaphragm to move more easily
To start Press down on the diaphragm at the gap between the ribs and continue the pressure into the central part of your ribs and make them expand outwards, don’t ever try to lift or flare your ribs,watch Olivier Gerard RU-vid “How to breath properly “ and especially Thoracic Breathing Do the abdominal breathing as is in his video ☘️
