3 breathing techniques worth doing before exercise and in everyday life

Breathing is the foundation of our existence and the guiding principle of any exercise. While breathing occurs innately without any conscious thought, breathing with mindfulness and purpose can improve aerobic capacity, align the body, facilitate movement and change our overall mood and state of mind. Get the most out of your next workout by beginning with any or all of these three breathing exercises. ​

Belly breathing (Diaphragmatic breathing)
The diaphragm is the primary muscle of respiration; diaphragmatic breathing works to increase the capacity of the lungs and engagement of the core. This is a relaxing breathing technique used to calm and focus the mind. 
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1. Place your hands on your abdomen. Breathe into your abdomen and hands as you feel everything rise with the inhale, allowing the belly to expand. 
2. As you exhale, draw the abdomen in toward the spine, pressing out the air and allowing the belly to contract inward. ​

Rib breathing (Lateral breathing)
This breathing technique loosens up the ribs, releasing tension in the mid back while also improving lung capacity. Rib breathing is typically performed when a sustained abdominal contraction, like a plank, limits the ability to breath into the belly. Unlike belly breathing, this is more of a stimulating breath that helps boost energy. 
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1. Place your hands around your lower ribs. Breathe into the back and sides of your ribs without expanding your abdomen. 
2. On the exhale, feel your ribs relax as they draw inward. ​

One lung breathing 
This type of breathing is great for exercises with lateral spinal flexion. It’s also great for clients with scoliosis and acute or chronic lung issues, such as pneumonia or asthma. One lung breathing is especially relevant and critical now, in our current pandemic era. 

1. Seated in a kneeling position, place one hand on the ground and the other hand on your lower ribs, gently tipping yourself over like a tea cup. Inhale as you breathe into the top lung, feeling that side expand. 
2. Exhale as you focus your breath on that same lung. 
3. Repeat on the other side. 

    *Notice if one side feels different or easier than the other. 

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