Diaphragmatic Breathing Video Tutorial


How To Breathe Properly

Transcribed from video above.

Hi guys. So we’re just outside of my gym, Benchmark Canterbury,  and we’re going to be talking to the coaches to help me with spinal health awareness month.

Alright guys, we’re here at Benchmark Canterbury. I’m getting some help from the coaches here, Mitch and James, to help me with spinal health awareness month.

Today is part 1 of our 6 part spinal health vlog.

Part 1: Breathing

We’ll discuss how bad breathing mechanics can exacerbate bad posture and how bad posture links to poor spinal health.


What we’re going to start off with is demonstrating how we commonly practice bad breathing mechanics.

  • James is in a seated position working at his desk, how we normally sit
  • He starts to round through the shoulders
  • His head moves forward and starts to drag forward
  • Now if we add a big chest breath on top of it, that breath in and breath out draws the body down
  • This tightens the pecs, through the ribs, through the shoulders, through the neck and exacerbates that rounded posture.

This is something we really want to rectify.

Introducing Diaphragmatic Breathing

So what we’re now going to introduce is diaphragmatic breathing. This is a great way to rectify seated poor positions.

So a lot of people here have office jobs and have dysfunctional breathing. With dysfunctional breathing, two of the common symptoms you may feel include tight traps (trapezoid muscles) and a tight thoracic spine.

What we’re going to do here is we’re going to work on our breathing patterns and test to see how your breathing patterns are working.

Mitch Diaphragm Breathing Demonstration

  • First we’re going to get Mitch to place one hand on his chest, and then one hand on his belly.
  • From here we’re going to ask Mitch to take a big nasal breath in.
  • First thing Mitch is going to do is fill up his belly, from there, fill up his chest
  • Then release the air as he breaths out, out of the chest, out of the belly, making a wave type effect breathing motion.

If this is something you feel confident in doing, the next step now is to see if your diaphragm is working efficiently.

  • We’re going to get Mitch to take a grip of his ribs
  • With that grip of his ribs, then going to take that nasal breath in again.
  • With that nasal breath this time, he should feel his fingers being pushed out of his ribs when he takes that breath.

Another way of training your breathing is using some feedback. In this movement we’re going to use the floor as our feedback.

  • Mitch is going to lie down on his front
  • Rest his head on his hand
  • Take a big belly breath in, this time pushing that belly against the floor as he breaths in
  • Working each time and pushing that ground away harder and harder, slowly teaching the diaphragm to breath.

Give this a go and we’ll see you next time.

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