Breathing Technique All Women Should Know

Hi ladies, today I’m sharing my favorite breathing technique to help you connect to your pelvic floor.

Our core is like a cylinder. Our diaphragm is on top, our pelvic floor sits at the bottom, and our abdominal and back muscles wrap around the sides.

When we are stressed, we become shallow breathers. You may have heard the term “chest breathers”. When we go into fight or flight, our breathing transitions from deep and slow to fast and shallow. This means the diaphragm carries most of the workload and the pelvic floor doesn’t engage as much. Makes sense, right, the pelvic floor is so far away from the diaphragm so it doesn’t get as much opportunity to work here.

Well then something interesting happens. The diaphragm can’t do this much workload indefinitely so it recruits some help from a nearby muscle group- the neck and upper back. Great news, right? We keep breathing but at the expense of our back and neck health.

So then what happens? Without a mindful moment to reset ourselves, we will continue this loop of shallow breathing, cortisol spiking and pelvic floor disengagement.

So, what’s the answer?

It’s surprisingly simple and I’m going to give it all to you right now.

Sit or lie down comfortably.

Put one hand on your chest and one hand on your belly.

Breathe normally to take notice of your breathing pattern. Which hand rises more?

Once you observe, put your hands on your sides. Are they moving laterally at all? Are they still? Is one side moving more?

So now you know your baseline.

Put your hands back on your chest and belly. Now breathe in such a way that the hand on your belly moves more. Feel the way that breath feels in your body.

Now put your hands on your sides. Maintaining the breathing pattern from before, see if you can get your hands to go out now too. Now you are engaging your whole cylinder- the diaphragm on the top, the abdominal and back muscles on the sides and the pelvic floor on the bottom.

Try this routine for a few minutes in the morning and a few minutes at night. You will be a better “full belly breather” with consistent practice.

I’d love to know what you think. Please try this and let me know how it goes!

Next week we will talk about how women end up becoming chest breathers in the first place.

For now, some exciting news:

Introducing 4play fitness

Now you can work out with me 24/7 in the comfort of your own home. You’ll have access to belly dance, chair dance, Raq the Barre, deep breathing, pelvic floor and more! Personal training will be available too! The site and app will be up and running very soon, and special “founders” sales will be amazing! Stay tuned!

Site: www.4play.fitness

App: info coming soon

Facebook: https://m.facebook.com/profile.php?mibextid=LQQJ4d

Instagram: https://www.instagram.com/4_play_fitness?igsh=NWtldDBxM3BrcWc5&utm_source=qr

Tik Tok:  https://www.tiktok.com/@4playfitness?_t=8kBN8qCpDNm&_r=1

Pilates for Better Sex

Mondays 4:30-5:30p

(please note updated time)

Buffy’s Boutique

301 3rd St NW Suite 216

Winter Haven

www.BuffyLaRoux.com

This fusion class addresses pelvic floor fitness from all angles: meditation to enhance your mind-body connection, functional stretching and strengthening for fitness and sensual movement to embrace your inner goddess.

Appropriate for all fitness levels. Due to mature content, ages 18+ only please. Please bring a yoga mat and comfortable workout clothes, barefoot preferred.

Kelly Bus is a registered nurse, personal trainer and Pilates instructor. With over 20 years experience, Kelly prides herself on her ability to create a unique and personalized experience for all. Kelly specializes in belly dance and sensual dance fitness.

Available to sign up now: Buffy's Boutique - Home

Save the dates:

Wednesday March 27 6pm Belly Dance Basics at Barton Public Library

Saturday March 30 10am Belly Dance Basics at Blangelika’s Boutique in Auburndale

If you enjoyed this article, please share it! ❤️🎉