When those abs your Pilates class promised are nowhere to be found
If you're on your umpteenth Pilates class and not seeing any results, your breathing may be the problem. The quick, targeted reps in Pilates classes are all for naught if you're not practicing lateral breathing. The next time you're going through the motions, inhale through your nose when the belly is flat and engage your abs by pulling your bellybutton down toward your spine -- imagine your ribcage expanding laterally as your fill your body with air. On your exhale, forcefully (and audibly) push air out of your audibly to keep abs engaged through the entire workout. Feel the burn.
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When you're flailing in downward dog
It's all well and good that you excel at child's pose, but downward facing dog is one of the most essential in the majority of yoga classes, and takes a little more effort and flexibility. Next time you feel like toppling over, cut the mouth breathing and focus on your nose, says Terri Walsh, celebrity fitness trainer and creator of the ART Method. "Downward Dog demands an even and steady breath at all times with the mouth closed. The breath is important in helping to calm the mind and focusing on the breath evenly through the nose, clears nasal passages, helps direct energy and facilitates deep concentration." Keep your inhales and exhales even to relax your neck muscles and steady your hands and feet.
You breathe all the time. You're (hopefully) breathing right now. You've been doing it since birth, which kinda makes you a pro, right? Sadly, most of us aren't good at it because we aren't diaphragmatic breathing, aka belly breathing. Most of us go for the chest variety, which is too shallow and can throw off the body's oxygen and carbon dioxide exchanges, which can create a whole host of problems, including pain, stress and digestive issues. Simply training yourself to breathe more deeply and focus on your breathing patterns makes a world of difference. Ready to stop OD-ing on coffee, popping painkillers or staying up past your bedtime? Learn how to breathe.
