Understanding Lateral Breathing:

Lateral breathing is a fundamental aspect of hypopressives that involves expanding the ribcage and diaphragm laterally (to the sides) rather than vertically (up and down) as in traditional breathing. Proper lateral breathing during hypopressives is essential for maximizing the benefits of the exercises and minimizing potential discomfort or negative effects.

Common Challenges:

Difficulty Sensing Lateral Expansion: Some women find it challenging to feel the lateral expansion of their ribcage during hypopressives, which can hinder the effectiveness of the exercise.
Breathing Irregularities: Others may experience irregular or shallow breathing patterns during hypopressives, which can lead to discomfort or dizziness.
Ineffective Breath Holds: Improper breath holds, where the breath is held too long or released too quickly, can diminish the effectiveness of the hypopressives.

Troubleshooting Lateral Breathing:

1. Focus on Breath Awareness:

Start by practicing lateral breathing in a comfortable seated or lying position.
Place your hands on your ribcage, just below your armpits.
Inhale slowly through your nose, feeling your ribcage expand outward to the sides.
Exhale through your mouth, allowing your ribcage to contract back to its resting position.
Repeat this process until you feel comfortable with the sensation of lateral breathing.

2. Mindful Practice:

During your hypopressives session, pay close attention to your breath.
Inhale slowly through your nose, focusing on expanding the ribcage to the sides.
As you perform the hypopressives exercises, visualize your ribcage expanding laterally with each breath.

3. Gradual Progression:

Start with simple hypopressives poses and exercises that don't require too much effort.
As you become more comfortable with lateral breathing, gradually advance to more complex poses.

4. Breathing Rhythm:

Maintain a steady and controlled rhythm of breath during your hypopressives practice.
Avoid holding your breath for too long; instead, aim for smooth and continuous breathing cycles.

5. Send in your video

Send in a video of you doing the lateral breath and alignment to us so we can assist you with more concrete personal feedback. Remember, this is included in your purchase of Hypopressives here

6. Be Patient and Persistent:

Learning to master lateral breathing in hypopressives can take time.
Be patient with yourself and keep practicing regularly to refine your technique.

Helpful videos if you're a MoonRise Member (please click on the link based on the teacher you follow)

Abby's tips on breathing full body
Abby's tips on releasing PSOAS and back tension to unlock more breathing space
Trista's tips with resistance band & foam roller
Trista's tips with turning your serrates anterior

Conclusion:

Lateral breathing is a crucial skill in hypopressives that can significantly impact the effectiveness of your practice. By focusing on breath awareness, practicing mindfully, and seeking guidance when needed, you can overcome common challenges and improve your ability to perform lateral breathing during hypopressives. With persistence and dedication, you'll unlock the full potential of this unique exercise regimen and enjoy its many benefits for posture, core strength, and pelvic floor health.

Updated on: 14/07/2024