Resurgent Strength: Breathing for Strength | Jon Chacon | Skillshare

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Resurgent Strength: Breathing for Strength

teacher avatar Jon Chacon, Empowering people to be strong.

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

6 Lessons (45m)
    • 1. Breathing for Strength: Intro

    • 2. Breathing for Strength: Part 1 - What is Proper Breathing?

    • 3. Breathing for Strength: Part 2 - Why is Proper Breathing Important?

    • 4. Breathing for Strength: Part 3 - What Does Proper Breathing Look Like?

    • 5. Breathing for Strength: Part 4A - Relearn Proper Breathing

    • 6. Breathing for Strength: Part 4b - Relearn Proper Breathing Cont.

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About This Class

For most, the focus of fitness and strength training tends to be the exercises and how to perform them correctly. Exercises are important, but even when the movements are done correctly, and posture is on point, the most often overlooked and important component is breathing. Improper breathing increases potential for injury and lowers your lifting potential. When combined with correct posture, breathing is the key to consistent progress in your strength and fitness program. Learn what proper breathing looks like, how it should feel, and how to implement it right away in your strength training program! Injuries will be a thing of the past, and you will make strength gains like never before.

Meet Your Teacher

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Jon Chacon

Empowering people to be strong.


Hello, I'm Jon.  

Training to be strong and helping others reach their health and fitness goals through strength training is what fuels me.

I've owned several personal training gyms, trained hundreds of people from various backgrounds, ages, and skills, and have been training in and out of the gym for over 20 years.

Even as a father of three and working full-time in construction, I still find time to train and put healthy food in my body because it matters and it drives me.

My goal is to empower people to take charge of their own health and fitness by teaching them to learn how to train themselves - kind of a "train the trainer" concept. 

I've been featured on a phone app, been awarded best personal trainer in a metro area, and held the ... See full profile

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1. Breathing for Strength: Intro: you welcome to the breathing E course, part of the strong foundations E course. Siri's chances are if you're watching this, you've already watched R E course on posture. If you haven't ah, highly recommend you go check it out because breathing is gonna go hand in hand with posture. If you don't understand posture that it's gonna be more difficult to understand the breathing, you might be saying yourself breathing well, I could breathe just fine. Well, of course you can. If you're alive and you're watching this video, yes, you can breathe. The problem is, most adults don't know how to breathe properly. They don't know how to breathe as efficiently or effectively as they could be. And I used to be one of those people. When most people get started with strength training, they're most likely gonna look at posher. But there's a good chance they're going to just blaze past breathing, as it doesn't seem like a super important aspect of your training. Unfortunately, knowing and using neutral posture isn't going to be very effective at all unless you're actually breathing properly. Hopefully that gets your attention a little bit. Poor breathing patterns and poor breathing in general could lead to low quality movement, slow recovery, decreased strength, training, performance and, overall, a lower quality of life lower than you could be having potentially in the next few videos. We're gonna talk about what proper breathing looks like, why it's important, what it actually is and how you can implement it on your own. Let's get started. 2. Breathing for Strength: Part 1 - What is Proper Breathing?: you in this video, we're gonna talk about what proper breathing is when we talk about breathing in reference to strength training. We're talking specifically about two things. Breathing for recovery and breathing to brace as we apply force in a strength training movement. Breathing for recovery is a lot easier than it sounds. In fact, you do it all throughout your day. We have to take oxygen in and supply it toe are working muscles and to our brain and everything else to keep us functioning properly. And then we have to exhale or expire The CO two, which is the waste product from our body using the oxygen. So as you can imagine, taking an auction and taking out the CO two should be ideally a very effective and efficient process. And when we brace for strength training movements as we apply force, that's also important as we don't want to crumble under the weight. We don't want to get injured, and we want to perform at our best now to give you an idea about what proper breathing is. I want you to think about if, let's see if you've ever been in a choir or if you've ever watched an opera singer or even someone like Mariah Carey, they can carry a note for a long time that could belt it out. They could make it sound smooth. Uh, A similar situation was when I was in the Marine Corps and we had to lead a platoon through drill patterns and drill movements. This is like 60 Marines who had a lead through. You have to be able to guide them with cadence, speaking loudly, sometimes singing at a high volume without losing your voice or your voice getting to deafened or having to take to money breaths. You had to breathe very efficiently. If you look at any of those situations or there's inquire or you're watching one of these famous singers, uh, they use a very. They emphasized the use of a muscle known as the diaphragm, along with the muscles surrounding the diaphragm. They use these martial muscles to inhale and exhale efficiently. Now I'm well aware that our lungs are up here in our chest, but the diaphragm and the muscles surrounding it allow us to create that vacuum to utilize the lungs as best as possible. That's what we're gonna talk about more. We're gonna talk about what it looks like to breathe properly. But first, let's talk about why it's important. Check out the next video. 3. Breathing for Strength: Part 2 - Why is Proper Breathing Important?: you in this video, we're gonna talk about why proper breathing is important. And last video. You learn that the two main reasons breathing is important for strength training is because of recovery embracing. Let's take a deeper look into those when we inhale oxygen and Exhale Co two, we're doing exactly what our body is supposed to do. The problem is, when we're not using our dia fram to do that breathing for us, we end up doing what's called chess breathing. Obviously, once again, I talked about how our lungs are in her chest. Yes, however, the muscles on top of and surrounding our chest are not the most efficient muscles for breathing, such as our neck muscles are chest muscles, shoulder muscles, an upper back, as you can imagine over time, especially coupled with poor posture breathing in our chest, wind up taking, we have shorter breath capacity. In other words, we can't take in as much oxygen is we possibly could, and we have a harder time expelling all the co two that we possibly could. This does two things. The 1st 1 it ends up causing excessive tension in our neck in our chest and then our upper back, which can also lead to worsened posture and lead to chronic pain over time. The other part of it is our bodies not performing at its best cause we're not taking in as much oxygen as we possibly could, which means are working muscles aren't getting the supply that they need. And we're also increasing the acidity levels of our blood because that go to waste product is just staying in our bloodstream. It's not getting all the way out. Now. You can see why the recovery aspect of proper breathing using the diaphragm is important. And that's just those were just a couple of small short examples. Now let's talk about the bracing part. Let's say you got a heavy bar bell on your back and you're squatting. A great way to learn about how important and bracing is during a lift is just by simply exhaling all the air okay that you have in your lungs. This is an extreme example, and I don't recommend doing it. Just think about it because you'll get it. Exhale everything from your lungs and suck in your stomach and try to squat with a pretty significant amount of weight on your back. Chances are if you make it up, you're gonna collapse afterwards. And if you didn't make it up out of the squad, you're gonna collapse underneath the weight at the bottom of the squad because you weren't able to handle the weight. It didn't create that stability. If you've ever been through sixth grade or maybe not sixth grade, maybe it was at some point you had a science class when you were young, whether it was in grade school or high school or whatever you learned about kinetic energy . And that kinetic energy has to be transferred one from one place to the other. When we're doing resistance training movements or strengthening movements in the gym, that energy has to transfer through our bodies. Now posher is one way that we can help that energy transfer efficiently through our bodies . Let's say from our our legs through our hands through her arms and hands when we breathe, embrace properly using proper breathing, we're also allowing the energy to transfer efficiently and effectively through our body. When we expired, all that oxygen during that squat we just talked about we're not leaving an area or a space for that energy to transfer through our body. Nothing is stable, and if you think about it, our torso region is where we pack our center of gravity. And that's the starting point from all of our limbs or legs and our arms. And when we're not bracing or providing stability to our torso, our limbs or arms in our legs can't actually move properly or performance their best as they could. We're gonna lose range of motion. We're gonna lose strength potential because that the force were applying is not transferring through our bodies effectively. So when you brace, it's one. It's going to keep you from crumbling underneath that weight. Okay, so it's gonna decrease your potential for injury and to it's going to increase your performance and your strength potential. The's the reasons why breathing properly is so important when it comes to training in the gym. As you can imagine, this also transfers over pretty well to being important in life. You're gonna sleep better, you're gonna be in a better mood. You're gonna have more energy throughout your day. Now, in the next video, let's talk about what proper breathing looks like. We're gonna break it down. In fact, we're gonna break it down so much. And then we're actually gonna teach you how you can work yourself back up to breathing properly. Check it out. 4. Breathing for Strength: Part 3 - What Does Proper Breathing Look Like?: you in this video, we're gonna talk about what proper breathing looks like. In the previous videos, you learn that using our diaphragm at the base of our rib cage is going to be the most effective way of breathing, as opposed to using all our chest and neck and upper back muscles to contract and expand or looks. Now, since we're referring to the Dia Fram, you could imagine we're gonna be contracting. Ah, lot of the muscles in and around the lower torso, so we like to refer to it as belly breathing. Belly breathing involves the contraction of four important muscles that work together, and a system known as the inner core in the inner core produces what's called intra abdominal pressure. That's what we use to create stability when we apply force during strength training movements. You don't really have to remember those words intra abdominal pressure or any of the muscles that I'm talking about. But I'm going to discuss them because I want you to know what proper breathing looks like and what it should feel like. Let's talk about the inner core. The inner core is composed of four muscles. You already know one of them, and that's the diaphragm, and it sits at the base of the rib cage. The 2nd 1 is our pelvic floor. The pelvic floor sits right below our guts, but just above, um, are in green all area or are pelvic region. Then we have a muscle group in the front and in the back. So right now we have diaphragm and the pelvic floor. This spanned all the way from the front to the back in front of us, we have what's called the trans verse abdominal. These are the horizontal muscles that run behind the six pack muscles, which are also known as the rectus of dominance. So rectus of dominance in the front trans verse behind you just got to know the transverse abdominals that runs across our torso horizontally. Along our back we have this superficial muscle known as the multiple tous, the multiple This. Actually, if this is your spinal cord and this is my profile, that's my spinal cord. Nativist runs superficial or in front of the spine, the spinal cord, and actually runs all the way from our neck all the way down to our pelvic region. Well, Tim Fitness covers the span of the back, while the transfer said Dominus runs the span of the front, so we have our pelvic floor are diaphragm, which the top and bottom Transbourse of Dominus. The motive It is, which is the front and back. These four muscles make up what's known as the inner core and work together to produce intra abdominal pressure. In addition to creating that pressure, these four muscles also work together effectively to help us breathe during recovery moments. As you can imagine, it's a lot more effective to use all the muscles you have available for breathing as opposed to just one or two. So in order for you to get an idea of what this feels like before we start moving into re teaching how to breathe properly, I wanted to see what it feels like to inhale and exhale using deep belly breathing. I'm also going to show you how you can know what it feels like to breathe three dimensionally, in other words, breathing. Using all of those inner core muscles now on your own. Go ahead and take in, inhale and exhale A few deep belly breaths you're gonna inhale through your nose. You're gonna exhale through your mouth. But when you do this, you're gonna want your belly to rise fuller and quicker than your chest. So place one hand on your chest on one hand, on your belly. I want you to try to inhale for three whole seconds and exhale for three whole seconds as you saw my belly contracted and expanded much further and quicker than my chest. And then when I exhaled, the belly deflated and it came back down to the neutral position. If you got three seconds, inhale and three seconds exhale down. Then you can start to add time. I'm gonna demonstrate that again. Notice also that because of the neutral posture that I have, I also have my my diaphragm sitting directly on top of my pelt of my pelvic floor. If you had a Lord erotic posture or a Kifah tick or a flat back, these two muscles would not be in line with each other. They re slightly off line and wouldn't allow you to use them together effectively. Now you may have felt the Transbourse of dominance contracting. Expanding. That's pretty noticeable, but how do we notice the other muscles well, we have a way of of knowing how effectively your using your sides, where the transverse of dominance multiple is connect, especially in your oblique region right here. But we also have a way of figure out if you're using the lower back, so what I want you to dio first, let's see the transverse of Dominus when to take your two thumbs and gently push into your into your tummy about I say tummy. I got little kids. Push into your your stomach or your abs about an inch. Not too far, not trying toe. Plunge them into yourself, but a little a little bit about an inch. Okay, let's do that deep value breath again, and I want you to be able to push this out. Here we go from the side. It should be pretty noticeable. Pretty easy that you can contract. Expand the transverse abdominal muscles. Let's try it from the sides because we want to breathe three dimensionally. Here it comes from the sides. You should be able to notice and contract those muscles. If you don't notice them contracting, expanding. I want you to make them contract and expand. Alright, if you're not quite there yet. Want to keep working on that? I want you to send that signal from your brain to your stomach to get those muscles on the side moving as you're breathing. Now, let's try the back of the multiple this again. I'm gonna shove my thumbs just outside of the spine there on either side, and I'm gonna breathe. We have to dig in there just a little bit to fill those muscles working, because, remember, they sit in front of the spine. You may have to dig in just a little bit either way. Uh, and by the way, if you have trouble doing that, maybe have a partner do it or someone that you trust, because it is difficult to stay in a good posture cause you end up internally rotating your shoulders as you do that another very effective way. If you have some type of rope or some type of resistance band, you can also take a resistance band, wrap it around your torso, put a little not in there. And you can feel that contract and expand on all those different groups of muscles. Okay, so we dug a little bit into what it really looks like in the next video, we're gonna walk you through a series of steps that you can do to re teach yourself how to breathe properly and we'll talk to you about how you can start to implement this and use it effectively in your daily life and in your strength training to help you recover Better perform better embrace for those heavy lifts. 5. Breathing for Strength: Part 4A - Relearn Proper Breathing: you in this video, we're gonna teach you how to re learn proper breathing or have about how to implement it on your own. So far, you've learned what proper breathing is, why it's important and what it looks like. We really dove deep into the anatomical of perspective off what proper breathing looks like , what muscles are involved and how to utilize it in the best way possible. We know that it's useful for both recovery inside your workouts and after workouts, and it's useful for bracing toe. Add stability and strength to your exercises. Now let's say you've discovered that you're more of a chess breather than a belly breather , and you want to learn how to do the belly breathing properly and learning how to brace. We're gonna break it down into five different steps. You can move into gradually over time. You can start with the 1st 1 where you can start with the 3rd 4th or even the fifth Ah, highly recommend starting in the 1st 1 and moving up incrementally. You can use a partner, or you can use what I showed you in the 1st 1 of the first videos, simply wrapping a band around your waist and furniture stomach so that it will help you feel that belly breathing the contraction of those muscles three dimensionally as you take in and you exhale those breaths. I'm also gonna be showing you that you can place one hand on your stomach on one hand on your chest. The idea is that you will feel the rise and fall of both your chest in your stomach at the same time. And the idea is that you want your the rise and fall of your stomach to be fuller and quicker than that of your chest. You want that of your chest to be almost non existent. We know their lungs are up here in our chest, but we know that the muscles dedicated to breathing embracing are down in our lower toast torso known as our inner core, which you learn about in the previous video. Let's check out the first step you can implement. We're gonna lay flat on our backs. This is known as a sub pine position center myself. In this video for you, both legs are gonna be about 90 degrees, nine agree, and with the need both feet are flat feet are hip, with the port laying flat on her back. The reason we're lying flat on her back on why this is so important is because you've already learned about neutral posture with neutral posture. We one of the back of our head between her shoulder blades and our tailbone to be in line at all times. In this position, you have the least amount of force of resistance to overcome because you're flat on your back and to your automatically in neutral posture. So we're re teaching ourselves the breathing with the neutral posture, and from there as we progress ultimately into a standing position and then performing exercises while belly breathing, we can do so learning it with a neutral posture, which is so important because the belly breathing, as you learned earlier since our pelvic floor in our diaphragm, have to be in line with each other. Implementing the belly breathing with the neutral posher is very important. Okay, so lying on your back, make sure to keep the back your head on the floor. Guys that cannot stress that enough. If you do have so much tension in your neck that your chin is jutting up and forward that we either want to. We want to play something underneath it and gradually take away whatever that might be until your back is on. Your head is on the floor or or we actually want to. If it's just from tightness, you want to start bringing the head back as long as it doesn't cause pain. So place one hand on your stomach, a one handed chest. If you have this band, it's also gonna help you feel what it's like to contract those muscles three dimensionally from here. We're going to start by taking in and out three deep breaths. I want you to try to inhale for three seconds. 12 3003 Pause for one or two seconds and then exhale through your mouth also for three seconds. So inhale through nose and exhale through your mouth. Nice and slow. Don't try to speed it up. I don't want you to use them fast. Seconds when you use some real seconds. Here we go. The breathing, by the way that I'm gonna be doing, is probably gonna be exaggerated as faras volume where loudness goes, you don't actually have to breathe this loud, but I'm gonna do so so that you can hear it and see it in the video that was more of a five second inhale five second Exhale. I'm gonna do it two more times. As you could see, the rise and fall of my stomach was larger and fuller and quicker than that of my chest. That's what you want to be aiming for with the band. The nice thing is, you can feel the expansion around the side of your torso and even on your lower back. If you're just by yourself, I would just focus on the top of stomach and the chest. For now, if you have a partner, they can also feel the sides your torso and taken. They can stick a palm underneath your lower back to see if that is contracting as well. From here, you can continue, or at least I would recommend you continue on your back, moving up until you can do at least 7 to 10 seconds. Inhale in 7 to 10 seconds. Exhale. Here's an example. It's also very important to make sure that you're fully you're getting a full exhale and you let all that co two out of your body from the subprime position where legs are at 90 degrees. The next one we're gonna be doing involves raising both legs up to 90 degrees, pointing your toes straight up in the air, in your arms, fully extended. You might be saying, Well, why this position in this position, we're gonna be utilizing and contracting both lower body and upper body muscles. Now we're throwing in a muscle contraction. It might be a static contraction where we're not actually moving yet, but we're getting one step closer to implementing belly breathing while we're working out. So keeping both legs and an agrees pointing those toes up. The great part about having a partner in this situation is they can hold you accountable. If your legs start to droop your start to forget about him, they can hold you accountable. A tap you tell your point. Your toes back up, arms fully extended from here. Same thing. Now, this is where the band is gonna come in handy or placing something on your stomach like a rock or ah, weight of some type that will let you know that your breathing through your belly. Obviously, you won't be able to hold with your hand as you're doing this Same thing will start with three seconds inhale and three seconds exhale and work our way up to 10. I'm gonna do three, uh, three rounds of this. Inhale and exhale. - Now , as you work up and progress in the amount of time that you're conducting your inhales and exhales, you can also start to realize that as your contracting muscles, your brain has to think about even mawr. At first, all you had to think about was that breathing. Because you're laying down, you have to think about your posture. Your feet are flat on the ground, your arms arresting your brain can only problem. It's only processing the breathing because that's all you're focused on. Now you're focused on keeping those arms extended in those legs at 90 degrees. You're throwing mawr your brain while having to maintain that belly breathing 6. Breathing for Strength: Part 4b - Relearn Proper Breathing Cont.: you. Here's the kicker. Now we're gonna throw movement into the mix. We're going to start with that same static position we did with the last exercise, with legs at 90 degrees and the arms fully extended. But this time we're gonna be flexing, extending the opposite arm and the opposite leg while we remain in this neutral position and we're controlling our belly breathing. Thankfully, we still have our band on. If you don't, it's helpful to have a partner to make sure that you are using your belly and your argues in the muscle three dimensionally throughout your torso to continue to breathe. If not, you can videotape yourself doing it and focus on that belly breathing. It's gonna be significantly more difficult to maintain it, because now not only does your body have that stimulus of contracting muscles, it also has that stimulus off moving and moving opposite arm opposite leg. It sounds harder than it is, but it will take some time to get used to it. Believe me, it's gonna be a helpful step and progressing towards learning the habit of breathing through your belly. I'm gonna demonstrate 34 rounds of three second, 3 to 5 second inhale 3 to 5 second Exhale. I'm gonna do it slow. Some people tend to move and extend their arms and legs the same pace that they breathe or the same rhythm. And some people like myself will be a little bit off from the other. It really doesn't matter. What does matter is that you're controlling the movement, every controlling your breathing. Neither one of them should be erratic or off or much faster than the other slower than the other. Here we go. So you see, as I was inhaling, exhaling and inhaling through my nose and actually through my mouth like we did in the previous two exercises, I went through a few cycles of extending both arms and legs, alternating as I conducted a single inhale and exhale round work on this position and this exercise until you're able to get about a 12th inhale and full 12th exhale during the fourth exercise, we're gonna go one step further. Now we're going to be applying force against some type of extra resistance as we continue to belly breathe. This is the next step in a stimulus for a nervous system in our brain to process and think about as we're trying to develop that habit of belly breathing. First, we were flat on our back with no muscle contractions fully relaxed. Then we were contracting muscles, holding them in a static position. Then we're contracting muscles as we moved. Now we're gonna be contracting muscles and applying force actively how the recommend finding either a partner to help you with this, and you'll find out later why that's gonna be helpful or finding some static, immovable object. A wall can be very helpful in this situation. For the purpose of this demonstration, I don't want to go over to the wall because it's just not a good position for the camera. So I'm going to set up a weight bench perpendicular to my body. So it is much more difficult to move and so that I can apply the force if you choose to have a partner. The partner can actually be instrumental in helping you perform this exercise because they can tell you whether or not you're letting up on your force application or, if you're slacking, they can keep you engaged through the entire exercise. As you continue to breathe, and they can also be helpful. And watching the rise and fall of your belly burst your chest. If you don't have a partner, go ahead and use that band again, or a piece of rope or something to help you know whether or not you're doing it properly. For this exercise, we're also going to keep our legs up. That 90 degree position head is going to the back of the head is going to stay flat on the ground from here. If you have a partner, you can imagine there their legs will be up right here. You're actually gonna be applying force against their shins. The other great thing with the partners, they can apply force back to you as a supposed to this bench. It's just a static object. It's not gonna move, but I'm gonna push against it kind of like a wall where the wall is not gonna move. So it's really kind of Ah, it's just continuing. Applying its continuously applying force against you. I'm gonna do three rounds again. Inhale through the nose, exhale through my Ralph mouth 3 to 5 seconds. Inhale 3 to 5 seconds. Exhale while maintaining that static nine group position with my legs. - With this exercise, you'll know right away, or you'll feel right away that you're breathing may start to become erratic because you're applying so much force and it's requiring so much power from your nervous system in your brain to process what's going on. It's going to be more and more challenging to continue that habit of breathing through your belly, contracting these muscles three dimensionally. This is gonna be a helpful step towards applying the belly breathing in the gym as you're doing exercises and you're lifting weight and you're applying force against active resistance is again, a partner is very helpful. With this, the fifth and last exercise we're gonna do involves getting up off the ground, and now we're going to be walking, walking as our stimulus. But walking is also gonna help us, uh, count the the amount of time that we're inhaling and exhaling. We're gonna still remain in that neutral posture as we're walking. And then we're gonna either keep that band around our waist or we're gonna put one hand, are stomach one hand on our chest. So we're still keeping and check the rise and fall of the chest and the stomach, making sure that emphasis is around the torso. I'm gonna perform a certain number of paces as they inhale and a certain number of exhale. For the purpose of this demonstration, I have a very limited amount of space. So I'm probably only gonna do 3 to 5 paces. Inhale in 3 to 5 paces. Exhale inhaling towards the camera, exhaling away from the camera. If you have a bigger space like a gym or a living room, our basketball court or a field, you can feel free to just keep walking in a straight line or walk in a big circle. Now, when I talk about paces, paces involves one pace involves both the left and a right step. So I'm gonna step left. Step right. That's one pace stepped left, stepped right. That's two paces and so on. I'm gonna inhale 3 to 5 paces forward. I'm gonna turn around and I'm gonna do 3 to 5 paces going back to my starting position. I'll do three rounds of this and you can observe again. I'm going to emphasize the breathing. It's gonna be exaggerated so that you can hear what I'm doing. - If you want to make this exercise more challenging, you can also plays a straw in your mouth and do all your exhaling through that straw, which is really going to concentrate your efforts as you exhale. It's really gonna make you focus on the pace at which you exhale over time as you learn to control it more and more, you want to work up to about 20 to 30 paces, inhale and 2030 paces. Exhale. That's not a joke. It's really gonna help you emphasize that belly breathing and put that mind a muscle connection. Eventually, our goal is to have the belly breathing become a habit. Now, what about the bracing through the belly breath that we talked about during our lifts as a way to provide stability for our exercises? Thankfully, it's very, very similar to the belly breathing for recovery. We're still gonna be inhaling through our nose and exhaling through her mouth. But this time after the inhale, we're gonna contract and continue to contract those muscles surrounding the inner core, translucent dominance. Your motive. It is pelvic floor in your diaphragm. We're gonna contract the belly three dimensionally. Hold it during the most difficult portion of the movement. Exhale at the after the movement is complete and reset for the next repetition. Let's take a couple different exercises as an example for the dead lift. I'm gonna set up my feet, my legs, my hips, my tourist on my arms. I'm gonna pull myself down into the bottom of that dead lift, and I'm taking my deep billy breath into my nose. Billy expands. Complete the lift. Fully extended knees and hips come back down. Exhale through the mouth, inhale in through the nose lift. Exhale every single time, expanding those belly muscles. Let's take another one. For example, the push up. If you're unfamiliar with either one of these exercises, feel free to check him out in our exercise library, setting up for the push up. Hand her shoulder with poems or flat finger straight ahead and spread out biceps or forward one foot back at a time. Bring the feet together, drive the heels back, squeeze the legs together, squeeze the glutes from here, taking your Billy breath into the nose contract and expand that belly area three dimensionally. Lower yourself under control. Back up. Exhale through the mouth, you get the idea. For most people, this is gonna take anywhere from one week up to a month or even more sometimes to get used to the idea and the concept of belly breathing so much so that it just becomes a natural habit. You'll start to notice your recovery times we're gonna increase your performance in the gym is also gonna increase. You're gonna have more energy throughout the day, and you might even sleep better. Your overall mood should be better as well. Just ask your friends. Do this during every part of your day. Whether in your car driving tour from work here at your desk, you're eating dinner. Watch TV, whatever it is going on a walk. Whatever you're doing, work on the belly breathing. Focus on that slow. Inhale through the nose slow. Exhale through the mouth and the contraction and expansion of those muscles around the torso. That's gonna conclude our breathing ik wars. You may or may not end up seeing more videos added on to this E course in time, either as I learned more or as I gain more questions on this particular topic. Next I encourage you to check out the next two to E. Course Siris in the stronger foundation IK or Siri's. The next two will be a soft tissue self massage, one followed by the warm up course. Check them out because they're gonna make so much sense after you watch the posture E. Course and the breathing, of course. Check him out.