How does breathing affect your core stability?

Proper breathing engages the diaphragm, enhancing core stability by stabilizing the spine and promoting abdominal muscle activation. Benefits include improved posture, reduced back pain, increased overall strength, and optimized oxygen flow for enhanced endurance and mental focus, contributing to holistic well-being.

Breathing significantly affects core stability. When we exhale, the diaphragm relaxes, allowing the pelvic floor and abdominals to contract, contributing to core stability. Diaphragmatic breathing, which involves the diaphragm contracting during inhalation and relaxing during exhalation, helps reconnect the inner core muscles, promoting core stability. Proper breathing patterns are essential for core stability, as they assist in the stabilization of the spine and regulation of intra-abdominal pressure. Additionally, breathing while bracing the core helps regulate pressure and maintain spine and pelvis stability, enhancing core stability.

Core Stability is having the strength and flexibility in the thoracic structure such that we are able to perform any demands we ask of our body and do so without pain, strain, or dysfunction (ie. injury). Strong muscles, strong connective tissue, healthy fascia, and strong bones, all factor into core stability. Remove the proper functioning of just one of them and core instability is the result.

Proper breathing is integral to core stability during exercises. It helps engage the diaphragm and surrounding core muscles, providing a stable base for movements. Deep, controlled breaths enhance intra-abdominal pressure, supporting the spine and preventing excessive stress on lower back muscles. Additionally, coordinated breathing assists in bracing the core, contributing to overall strength and stability during workouts.

Breathing is absolutely vital for core stability. When we engage the core to breathe deeply and properly, it goes beyond just using the diaphragm. Using certain power breathing methods such as the Integrated Ascension Method, (based on the Merpati putih system of Java), it strengthens the intrinsic spinal muscles such as the Lumbar Multifidus, Transverse Abdominus, Erector Spinae (and others), as well as the pelvic floor. These are the muscles deep in our body that allow us to have posture of any kind. The outward-facing muscles that we can 'see' are involved in core stability, yes, but the ones that are hidden are just as, or more, important.

Firstly is being able to fully inhale and exhale properly for health. Inhale through the nose and allow the stomach to extend outward, drawing the air deeply into the lungs, then exhale out the mouth or nose until all air is extinguished, then press even more out using all of the core muscles, until there is no air left in the lungs. Then still squeezing all of the muscles in the abdomen (paying attention to flexing the intrinsic muscles around the spine), hold this tension for 5 to 10 seconds, then breathe in slowly through the nose, extending the stomach, and repeat this breath cycle 5 to 10 times wtih intensity. After that, be mindful of your breathing in through the nose, out through the nose or mouth, throughout your day.

First: Posture. Bad posture leads to bad breathing. Sit spine erect, head above your shoulders above your hips so that your architecture supports the weight of your body. Second, breathe in through the nose only. The mouth was made for eating, the nose for breathing. Third: Allow the stomach to extend on the inhale, drawing the air deeply into the lungs and activating the parasympathetic nervous system (rest and digest / feed and breed), calming the body and mind. Fourth: Exhale completely. Do not allow residual air to hang out in the lungs before inhaling (if possible). Get it out and fully enjoy each inhalation.

Another exercise is the vacuum technique, also known as abdominal vacuum, which aims to engage and strengthen the transverse abdominis muscle, a deep-lying muscle in the abdominal wall. By drawing the abdominal wall inward toward your spine while exhaling fully and holding the position, you activate and work this muscle. This can contribute to improved core stability, posture, and potentially assist in toning the abdominal region. It's often used in fitness and bodybuilding to enhance core strength and aesthetics.

Breathing is the only ANS (Autonomic Nervous System) function that we can easily and consciously control from birth, yet it is something that we rarely focus upon. We all come in with an inhale and leave with an exhale. Feeling gratitude for each breath we take will also help us pay closer attention to our breathing and structure, which that mindfulness alone will yield great results over time. Be present. Breath with awareness. Create a great "now" on purpose.