Welcome to the 5th and final part of my Force Multiplier Series. Reminder: the FM Series was designed to inform athletes of everyday ways to reduce stubborn mid-section body fat, while outside of the gym. This force multiplier, however, should also be incorporated into your workouts as well. Each force multiplier you add to your equation of everyday habits increases your rate of success exponentially. This week's topic is…..
Breathing Technique
Incorporating these effective breathing strategies into your everyday habits will not be easy, but it’s very attainable. Anything’s possible, especially this, especially if you want to be successful bad enough. Stick with this technique and it will eventually become second nature. Once it does, the way you breathe will be one of the most effective force multipliers in building a strong abdomen and reducing mid-section body fat. Since you breathe 24 hours a day, imagine strengthening your core and reducing mid-section fat all day, with every breath you take. Not just when you’re in the gym. Here’s how……
Old Misconception
There’s an old misconception that your belly should expand when you take a deep breath. However, when your belly expands, it disengages your core muscles from supporting your body (putting unnecessary strain on your back, neck, shoulders, hips, etc.).
When you take a deep breath, your lungs expand and fill up with air.
Take a look at where the lungs are located in this image. You’ll notice that the lungs are actually located inside the chest, not the belly. In fact, your lungs barely extend a little farther south below the bottom of your heart. Most people don’t realize how high up their lungs really are.
Breathing Technique
Incorporating these effective breathing strategies into your everyday habits will not be easy, but it’s very attainable. Anything’s possible, especially this, especially if you want to be successful bad enough. Stick with this technique and it will eventually become second nature. Once it does, the way you breathe will be one of the most effective force multipliers in building a strong abdomen and reducing mid-section body fat. Since you breathe 24 hours a day, imagine strengthening your core and reducing mid-section fat all day, with every breath you take. Not just when you’re in the gym. Here’s how……
Old Misconception
There’s an old misconception that your belly should expand when you take a deep breath. However, when your belly expands, it disengages your core muscles from supporting your body (putting unnecessary strain on your back, neck, shoulders, hips, etc.).
When you take a deep breath, your lungs expand and fill up with air.
Take a look at where the lungs are located in this image. You’ll notice that the lungs are actually located inside the chest, not the belly. In fact, your lungs barely extend a little farther south below the bottom of your heart. Most people don’t realize how high up their lungs really are.
Now look at what’s located inside your belly; small intestine, large intestine, bladder, kidneys, etc. None of these body parts have any reason to expand when taking a deep breath. Your lungs, located inside your chest, are the only things taking in the air.
Therefore, focus on keeping your core engaged instead of letting your belly expand. At the same time, let your chest expand (instead of your belly) when you breathe in. Keep your core engaged both when breathing in and out. Imagine that you are pulling your belly button toward your spine as hard as you can.
Practice Exercise
First things first, we must revisit the FM Series Part 4 topic, Posture. This breathing technique is easiest to learn when standing.
- Stand up straight, knees relaxed and slightly bent
- Leg muscles strong, supporting the majority of your body weight
- Make sure your lower back has a slight lumbar curve in it
- Head should be directly over rib cage (not leaned forward or back)
- Eyes looking directly ahead of you (not up or down to any degree whatsoever)
- Shrug your shoulders straight up directly towards your ears
- Then pull your shoulders straight back (behind you) as far as they’ll go
- Finally, pull your shoulders down toward the floor far as they’ll go, lock them in
- You should feel the muscles in your mid-back tense up right between the scapulas
Now, you’re ready to breathe correctly.
- Begin to breathe in deeply through your nose
- While you breathe in, allow your chest and lungs to fill with air and expand
- At the same time, keep your belly button pulled in towards your spine as tight as you possibly can
- When you’re ready to exhale, breathe out through your mouth
- While exhaling, let your chest return to the normal size it was before you started to inhale
- Keep your core engaged and your belly button pulled in towards your spine the entire time
If you’re doing it correctly, you shouldn’t be able to see your belly button at all (if you glance down) . Your chest should be sticking out in front of your abdomen just far enough so that you can’t see it.
This technique can also be incorporated into your everyday routine when sitting, driving, exercising, etc. It’s just easiest to learn while standing up straight with correct posture.
Stop by my desk anytime if you’d like me to give you a demo. It’s much easier to demonstrate in person versus over e-Newsletter or blog post. Once this breathing technique becomes second nature to you, you’ll notice significant gains in core strength and loss in that stubborn mid-section fat.
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HSH Athlete of the Week
These photos are courtesy of Jessa from San Antonio, TX. She’s a member of the United States Air Force and a big-time HSH athlete/advocate. She’s actually pictured in the green jumpsuit of the skydive picture. She also completed her first full marathon a couple months ago. Jessa just took off for an overseas deployment. Thanks for your service to our country Jessa, be safe!
Therefore, focus on keeping your core engaged instead of letting your belly expand. At the same time, let your chest expand (instead of your belly) when you breathe in. Keep your core engaged both when breathing in and out. Imagine that you are pulling your belly button toward your spine as hard as you can.
Practice Exercise
First things first, we must revisit the FM Series Part 4 topic, Posture. This breathing technique is easiest to learn when standing.
- Stand up straight, knees relaxed and slightly bent
- Leg muscles strong, supporting the majority of your body weight
- Make sure your lower back has a slight lumbar curve in it
- Head should be directly over rib cage (not leaned forward or back)
- Eyes looking directly ahead of you (not up or down to any degree whatsoever)
- Shrug your shoulders straight up directly towards your ears
- Then pull your shoulders straight back (behind you) as far as they’ll go
- Finally, pull your shoulders down toward the floor far as they’ll go, lock them in
- You should feel the muscles in your mid-back tense up right between the scapulas
Now, you’re ready to breathe correctly.
- Begin to breathe in deeply through your nose
- While you breathe in, allow your chest and lungs to fill with air and expand
- At the same time, keep your belly button pulled in towards your spine as tight as you possibly can
- When you’re ready to exhale, breathe out through your mouth
- While exhaling, let your chest return to the normal size it was before you started to inhale
- Keep your core engaged and your belly button pulled in towards your spine the entire time
If you’re doing it correctly, you shouldn’t be able to see your belly button at all (if you glance down) . Your chest should be sticking out in front of your abdomen just far enough so that you can’t see it.
This technique can also be incorporated into your everyday routine when sitting, driving, exercising, etc. It’s just easiest to learn while standing up straight with correct posture.
Stop by my desk anytime if you’d like me to give you a demo. It’s much easier to demonstrate in person versus over e-Newsletter or blog post. Once this breathing technique becomes second nature to you, you’ll notice significant gains in core strength and loss in that stubborn mid-section fat.
--------------------------------------------------
HSH Athlete of the Week
These photos are courtesy of Jessa from San Antonio, TX. She’s a member of the United States Air Force and a big-time HSH athlete/advocate. She’s actually pictured in the green jumpsuit of the skydive picture. She also completed her first full marathon a couple months ago. Jessa just took off for an overseas deployment. Thanks for your service to our country Jessa, be safe!
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Closing Words
You could've done anything in the world for the last 10 minutes, but you chose to read my blog. For that, I thank you!
Make a comment below so Jessa can see it! Pass on your thanks and well wishes for her on her first deployment!
Have a great weekend!
Todd B.
High Speed Health
Closing Words
You could've done anything in the world for the last 10 minutes, but you chose to read my blog. For that, I thank you!
Make a comment below so Jessa can see it! Pass on your thanks and well wishes for her on her first deployment!
Have a great weekend!
Todd B.
High Speed Health
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