Hi, I’m Brandi and I teach Gyrotonic, Pilates and Gyrokinesis here at CORE. Today I’m gonna talk to you a little bit about breathing, because the last couple weeks we were in a workshop, a lot of us did it, and we learned a ton about breathing. And when I took what I learned in the workshop to my clients, I noticed that a lot of people were having trouble breathing properly. So, I’m gonna talk to you a little bit about that.
So the first thing to notice is how you’re inhaling. A lot of people inhale and this happens. Right? So basically what’s happening there is you’re lifting everything with your neck and shoulders, and we don’t wanna do that. So, what you really want to do when you’re inhaling is think about inhaling either into the bottom back of your ribcage and widening your ribcage there, or into your belly. Good. And this is Hayley, y’all have met her. Anyway, so Hayley’s gonna take a few inhales, first into the back of her ribcage, and now take one into your belly. Good. So you’ll notice that when she inhales her shoulders are not coming up. Do one where they do. Good. Right. This is not where our lungs fill, and neither is this. Right.
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Okay, so the next thing to think about is what is happening as you exhale. So, we learned a three second exhale, and it is a sure-fire way to get your stress level down a little bit and also to help you connect, and even to provide a little bit of space in your lumbar spine if that happens to be something that’s bothering you.
So Hayley is going to inhale into my hands here. The first second of her exhale, she’s going to connect her ribs, then she’s going to lengthen her neck into my hand and then she’s going to reach her sits bones down into the stool. She’s all nice and connected. Now release. All right, so we’re gonna to do that a couple more times and show you, and I’m just going to cue her.
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So inhale, exhale, connect those ribs, lengthen, and reach your sits bones down. Nice. Let’s do a couple more. Inhale, exhale, ribs, lengthen, sits bone reaching and relax. Okay, now we’re gonna do a couple where she’s gonna breathe into the lower part of her ribcage in the back. So she’s going to inhale into my hands here, exhale, connect her ribs here, lengthen up, reach her sits bones down and release. Let’s do one more like that. Inhale, good, exhale, connect your ribs, lengthen up and reach your sits bones down. Good. So that at the end of that exhale, she’s really connected and her diaphragm has done its job when she exhaled it’s actually attached to some lumbar spine, and as she exhales and her diaphragm comes up, it’s actually gonna create a little bit of space, an expansion, and get rid of some of the compression in the low back.
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This is something that you can do in the car if you’re driving your kids around, or stuck in traffic, or just if you feel yourself kinda breathing shallowly, you can just check in and do a few of these breaths, and I think it will make you feel a lot better.
Brandi