A Therapeutic Approach: Breathing is of course essential for survival but can also be a useful tool for improving physical and mental well-being. The method of unlocking the core through proper breathing techniques can enhance posture, stability, and muscle engagement. Additionally, this type of breathing is often used during yoga exercises and can prompt relaxation. Here’s why and how you can incorporate this method into your training.
Why You Should Practice Core-Focused Breathing
Core-focused breathing can be an essential tool for improving mobility, especially in key areas like the thoracic spine and ribcage, which are often tight and restricted due to poor posture or lifestyle habits. This breathing technique helps to expand the ribcage, creating more space for movement and flexibility.
Breathing also plays a crucial role in unlocking mobility by addressing joint restrictions. In particular, core-focused breathing aids in distracting the ribcage, releasing tension and improving mobility in the thoracic spine. This is especially important for anyone looking to enhance their movement quality in activities such as golf and yoga, where rotational flexibility and core engagement are essential.
Benefits of Core Breathing
- Enhanced Thoracic Mobility: Deep, expansive breaths help unlock restrictions in the ribcage and thoracic spine, improving rotation and flexibility. This is particularly beneficial for athletes, especially golfers, whose movements depend heavily on these areas.
- Increased Range of Motion: By distracting the joints through breathing, this technique allows for greater freedom of movement.
- Improved Posture: Proper breathing engages the deep core muscles, which leads to better posture and less strain on other parts of the body, like the neck and lower back.
- Reduction of Tension and Tightness: The expansion of the ribcage and release of air through deep exhalations can relieve tightness in the upper body, particularly in the neck, shoulders, and jaw.
- Stress Relief: Conscious, deep breathing promotes relaxation and stress relief, calming both the mind and the body. The act of focusing on your breath also serves as a form of mindfulness.
How to Perform Core-Focused Breathing
Here’s a step-by-step guide on how to do the core-focused breathing method properly:
- Lips Together, Blow Through a Straw:
- Start by placing your lips together as if you were blowing through a small straw.
- Exhale through this “straw,” forcing all the air out of your lungs. Keep blowing, even when you think there’s no more air left. Try to maintain a gentle, relaxed exhale.
- Take a short pause (1-2 seconds) before your next breath.
- Relax the Upper Body:
- As you exhale, keep your neck, jaw, and face completely relaxed. It’s common for beginners to tense these areas, but this can counteract the benefits. Let the air flow naturally without forcing it through strain in your head or neck.
- Focus on feeling the release of air coming from deep within your belly, not from facial or upper body tension.
- Inhale Gently Through the Nose:
- After your exhale, soften your jaw and neck. Inhale softly through your nose. This prepares your lungs for the next exhalation.
- Fogging a Mirror Alternative:
- If you find it hard to keep your face relaxed, try a second technique. Instead of blowing through a straw, imagine you’re fogging up a mirror. Let your jaw relax completely and allow the air to softly escape.
- Take the same short pause before inhaling through your nose.
- Progress Gradually:
- In the beginning, focus on releasing some air, and as you get more comfortable, aim to exhale fully. Over time, your control and capacity to exhale will improve.
- Practice Mindfully:
- Whether you use the straw exhale or the fogging method, make sure to maintain a relaxed posture. The goal is to engage your core without overexerting the neck or facial muscles.
Give it a go and let us know how you get on!