3 Exercises to Find Peace in Breathing

Pilates lateral posteriore Atmung Trainingsoptimierung Vorbereitung Core Stabilität Zwerchfell Entspannung Schultergürtelstabilisation kinästhetisches Feedback Wahrnehmungsübung

[cs_content][cs_element_section _id=”1″ ][cs_element_row _id=”2″ ][cs_element_column _id=”3″ ][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Lateral Posterior Breathing
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Have you ever experienced the support of your breathing in exercising? How peaceful it feels when we are able to breathe in a way where it can positively make a difference to how you train?

I am sure that relating to Pilates you have heard about lateral posterior breathing. Simply because it is fundamental to the Pilates method, for 2 very important reasons

1. it integrates the work of your diaphragm with the work of your deep muscle corset system and
2. it reinforces your shoulder girdle stabilization.

So, let us become kinesthetically aware of our lateral posterior breathing process. As promised, 3 exercise variations to find peace in breathing. Let’s get on with it …

[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Make a Difference through Breathing
[/x_custom_headline][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2018/09/Lat-post-round2.jpg” alt=”pilates lateral posterior breathing kinesthetic awareness exercise” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][cs_text class=”cs-ta-justify”]Sit cross-legged, embrace your ribcage and relax your pelvic floor muscles. Breathe in for 3 counts, feel your ribcage widening, pause for 12 counts, breathe out for 6 counts and feel your ribcage retracting. Continue to practice this sequence until you can clearly feel the wave-like movement of your ribcage.
[/cs_text][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2018/09/Lat-post-hands.jpg” alt=”pilates lateral posterior breathing kinesthetic awareness exercise” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][cs_text class=”cs-ta-justify”]Do the breathing sequence again sitting on your knees with your hands on your ribcage and this time also activate your pelvic floor muscles. The activation of your pelvic floor muscles will steadily direct your in-breath deeper into the lower side and towards the back of your ribcage, which will inhibit a collapse of your ribcage and induce its smoother retraction.

This way of experiencing breathing inhibits the lifting of our clavicle (collarbone) area on the in-breath because the same muscles used to lift the chest are the same muscles which are being used by the hands to grab the sides of the ribcage.[/cs_text][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2018/09/Lat-post-magic2_web.jpg” alt=”pilates lateral posterior breathing kinesthetic awareness exercise” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][cs_text class=”cs-ta-justify”]

And last but not least, let us experience how the posterior lateral breathing facilitates a deeper flexion of our torso.

Do a slight variation of the sequence sitting cross-legged but this time with your hands on the Pilates Magic Circle. Breathe in for 3 counts, and as you breathe out for 6 counts activate the ABC principle
A: navel to spine (your deep muscle corset system;)
B: chin to chest and
C: shoulder blades down towards your pelvis.

Be careful here, to press your shoulder blades down through your torso and not with your hands, so that your ribcage and pelvis can ground on the mat.

Then breathe in for 3 counts, maintain your ABC principle, and as you breathe out for 6 counts, elongate your spine through your 7th cervical spine via the eccentric (lengthening) contraction of your deep muscle corset system. Your gluteus muscles are “firing” cohesively with your deep muscle corset system.

[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]The Challenge
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[/cs_text][cs_text class=”cs-ta-justify”]On no account should your gluteus muscles contract through an isolating pumping or grabbing action. If this occurs then your gluteus muscles will override the concentric contraction of your deep muscle corset system and cause a compression in your lower back.

Also, there will be a cutting space between your lower ribs and pelvis resulting in a shift of the vertical thrust from the front to the back of your body. To be aware of that is up to us or our trainers;)[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Kinesthetic Breathing Awareness[/x_custom_headline][cs_text class=”cs-ta-left”]I am sure the breathing tools I have shared with you today, will enhance your breathing experience in 3 ways. They will

1. provide you with a clear kinesthetic feedback of what your breathing is supposed to be doing.
2. direct your breathing where it is supposed to be going.
3. guide how your breathing is supposed to be going.[/cs_text][cs_text class=”cs-ta-center”]

Try it & fly with it!

[/cs_text][cs_text class=”cs-ta-justify”]We would love it if you let us know whether this post helped you to become aware of your breathing? Can you feel the wave-like movement of your ribcage? Does it give a feeling of peace?
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