Diaphragmatic Breathing (Part 3): The Four Steps for Teaching

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Over the last few weeks we have been discussing diaphragmatic breathing.  In Part 1, I identified what it is and why it is beneficial to breathe in such a manner.  In Part 2, I weighed the pro's and con's of implementing diaphragmatic breathing throughout different parts of a training session when someone is still learning how to breathe this way.  In the final installment of this series, I will be outlining a basic progression that was taught to me by Joe Nudo while interning at Northwestern University on how to teach someone to breathe into their belly.

When people think about teaching diaphragmatic breathing, a lot of time the idea of "croc breathing" is discussed.  While this method can be an effective teaching tool in the later stages, I would argue that this is one of the last, if not the last, stage in the progression for teaching diaphragmatic breathing.  Instead, I see there being at least three, if not more, steps that should proceed this one.

Seated

Step 1:  Seated
Seated is the first place I like to start with people.  This can be effectively used between sets if they are already on or around a bend or machine.  I have them put their hand right about their hips and cue them to push their hands apart and their belly button out when the inhale.

Supine 90/90

Step 2:  Supine 90/90
After a few weeks of improving their ability to breathe in the seated position, I will progress my clients down to the floor.  Lying on their back, I'll have them prop their legs up on a box, flexing the knee and hip to 90 degrees.  In addition to the earlier cues, I will cue them to use their breath to push their lower back into the ground while they inhale.

Supine

Step 3:  Supine
The next step in the progression with my clients is to have them lying fully supine.  The same cues are given in this one as in the "Supine 90/90" version.

Croc Breathing

Step 4:  Croc Breathing
The final stage in this progression is "Croc Breathing", i.e. lying face down with your arms by your sides.

Generally speaking, aim to spend two to four weeks at each step, spending, in total, upwards of five minutes a day working on this technique.  There is no reason to rush through this progression, and the challenge at each step can be varied by placing shoes or other implements on the abdomen and low back regions.  Additionally, progressively increase the amount of time you spend working on breathing with both yourself and your clients.  You are challenging the neuromuscular system here, so there is a limit to how much your body can tolerate throughout the progression.

Question:  What other variations have you considered using to teach diaphragmatic breathing and where in your progression do you implement them?

Your body.  Your training.

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