3 STAGES OF BREATHING FOR RELAXATION
(EXHALATION)EXERCISE: BREATH CYCLE NEUTRAL SPINE
When doing all movement on two feet, it is crucial that the spine is in a neutral position at all times. With proper intrinsic core activation, the diaphragm will be capable of mobilizing the ribcage to ingest more oxygen in the lungs.
1. NAVEL RETRACTED
Drawing the navel inward will allow for the jettison of all air in the lungs. We are also preparing the effective recruitment of the transverse abdominis muscle after we finish out the three stages in the breath cycle.
2. ZONE OF ACTIVATION
To jettison all air, it will be optimal to draw the navel inward toward the spine. The transverse abdominis is great at doing this and it should be the muscle to start the breath cycle off on the right foot.
(ABDOMINAL INHALATION)EXERCISE: BREATH CYCLE
1. RELAXED CERVICALS
To ensure we set up extensive rib expansion, it is crucial we keep the cervical spine in a constant state of relaxation. The cervical region can prove to be an area that is restrictive towards functional breathing.
STAGE 3 (CHEST INHALATION)EXERCISE: BREATH CYCLE
1. CERVICAL RELAXATION
The cervical region can be inhibiting to the diaphragm when it is not in a state of function. Be sure to maintain relaxation in the upper trapezius region to maximize efficiency.
2. THORACIC TENSION
If this stage of the breath cycle is fully mastered, there will be tension on the thoracic region of the spine. The diaphragm specifically has attachment points on the T-spine that are stimulated whenever a full breath is taken.
In this stage, expansion of the ribs is the most significant action in finishing out the breath cycle. It is in this stage that the diaphragm will now be able to expand the lungs for maximal oxygen intake.
4. CORE ACTIVATION
At this point in the breath cycle, we will now get a full recruitment of the Transverse Abdominis. When the ribs expand and elongate the restrictive upper abdominals, it enables the TVA to do the work of stabilizing the spine.
5. ZONE OF ACTIVATION
When a breath that expands the ribs fully is taken, the diaphragm will then tense the thoracic spine. Since the diaphragm attaches in to the T-spine at its foundation, it will be the base efficiency for that region of the spine.