I know what you’re thinking, Breath exercises? In an ab workout series??
Trust me, these breath exercises are an incredible way to build the connection between your brain and your deep-core muscles. Learning to not only practice diaphragmatic and 360 breathing but also learn to utilize them throughout training exercises will increase your core engagement.
Not only that, but deep breathing utilizes the transverse abdominis, serratus anterior, and deep core muscles. So, why not combine some breathwork with ab work to create an ab cycle of breath exercises?
Ready to dive in?
Breath Exercises for Core Connection
DIAPHRAGMATIC BREATHING:
When it comes to breath exercises, diaphragmatic breathing is one of the most foundational.
Sit in a chair (ideally one with back support) short enough that your feet can be firmly planted on the ground.
Place one hand on your chest and the other on your stomach.
As you inhale, intentionally allow your stomach to inflate solely, try not to let your chest rise.
If that isn’t accessible to you quite yet, just aim for your stomach to inflate more than your chest.
Practice 5 full breath cycles – don’t cheat your exhale!
360 BREATHING:
You may have been taught this breath exercise in a voice lesson. Give it a try and consider when and how this may be useful to utilize in training or technique.
Sitting in the same position as the previous exercise, move your hands to either side of your trunk between your hips and ribs. Keeping the breath in the stomach, the goal is to now allow the breath to fill the entire volume of your torso in all 360 degrees.
Because it is most difficult to access breathing into your sides, make sure you feel your hands getting pushed outward with each inhale.
Additionally, be intentional about fully exhaling by squeezing those core muscles to fully empty your diaphragm.
Practice 5 full breath cycles.
CHILD’S POSE W/ ROTATION:
Now that you’ve practiced 360 breathing a bit, let’s make it a little more challenging. Get into a child’s pose and reach both arms up to one diagonal until you feel a stretch in your intercostal muscles. In this position, try to maintain the 360 breathing.
Hold this position for 5 full breath cycles before switching sides.
Y TO W:
It’s important to practice maintaining these breath exercises while moving or stretching.
So, lay on your stomach with your arms overhead. Make sure that you are maintaining a neutral spine alignment which (since you’re on your tummy) may feel like your abdomen is slightly hovering off of the floor.
Focusing on engaging your serratus anterior, (the muscles on top of the intercostal muscles) pull your elbows back toward your hips before extending them back up towards your ears. Throughout the movement, work on linking each phase to your breath cycle.
Exhaling as the elbows pull backward and inhaling as you return to your starting position.
Perform 12 reps total.
BIRD DOGS:
This is the last of our breath exercises for today. This exercise should help you recognize just how helpful linking your breath to your exercises can be for your form.
Starting in a quadruped position.
Near the top of an inhale, extend one arm and the opposite leg out. This exercise is about stability, not mobility so, extend the arm no higher than the shoulder and the leg no higher than the hip.
As you exhale, bring your elbow and knee in towards one another. Keep the spine in a neutral position as you do this – it shouldn’t feel like a “crunch.”
On the inhale, return to the starting position. Complete one side fully before switching to the other side.
8 reps per side
Were you able to feel the connection between your breath and your core throughout this workout? I hope so. If you have any questions please feel free to reach out! We’d love to help you find a better core connection through breath exercises and training.
If you’re curious how this translates to weight training give, This Is How to Breathe When Lifting Weights. It’ll give you the ins and outs of breath exercises while you lift!
Want more workouts? Try these client favorites: Showgirl: A Workout For Full Body, The Total-Body Workout, Workout Wednesday: An Upper/Lower Body Split Workout
