Have you ever thought about how something as simple as breathing could be a game-changer in your wellness journey? If you’ve worked with me for a while, you’re probably familiar with the concept of 360-degree breathing. But since I’m out on leave, let’s take a moment to revisit this essential practice and its profound impact on our well-being.
360-Degree Breathing: Unlocking the Connection
At Cue Fitness, we believe that true strength begins with the breath. 360-degree breathing isn't just about inhaling and exhaling; it's about creating a deep connection between body and mind—from the diaphragm to the pelvic floor. This holistic approach teaches us to expand our breath into every nook and cranny of our being, fostering relaxation, releasing tension, and nurturing our core from the inside out.
So, what is 360-degree breathing? It’s all about taking a full breath into your diaphragm while ensuring your pelvic floor (PF) is responding as it should. Many of us breathe into our chests as a stress response or hold our bellies tight while inhaling. Others may focus solely on breathing into their bellies. Unfortunately, neither of these patterns allows air to fully expand through our entire diaphragm and into our center.
When you inhale during 360-degree breathing, you should feel an expansion into the sides, back, and front of your diaphragm, with a gentle filling of your belly as air travels down into your pelvis. This movement allows your PF to relax, which is just as crucial as understanding how to contract it. As you exhale, your diaphragm and PF rise, making it the perfect time to contract your PF and transverse abdominis (the deep core muscles) if you're engaging in core work.
Why Is It Important?
Taking full breaths helps relieve tension in our bodies and addresses tight muscles. For many, tightness in the lats can indicate difficulty taking deep breaths into the back. 360-degree breathing also fosters a deeper connection to your PF, which is essential for both men and women for various reasons (stay tuned for more on this in the next post!).
How Can You Put This Into Action?
To get started, find a comfortable spot on a soft chair, sofa, or stability ball. Place your hands on the sides of your ribcage. Inhale and notice if your ribs expand laterally. Can you feel the breath entering the back of your ribcage? Continue inhaling until you feel subtle pressure downward into your chair (this is your PF opening). You may even notice your sitting bones spread, but don’t stress if you don’t—this can be very subtle.
As you exhale, feel a gentle lift of the PF, with your sit bones drawing back together and your hands moving toward each other along your ribs. Inhale through your nose and exhale through your mouth to release any potential jaw tension.
Did you practice this? We want to hear from you! Email us at letstalk@cuefitness.com and share your experience!
Monthly Motivation Tip: Empower Your Wellness Journey with Your Breath
Incorporate a moment of mindful breathing into your daily routine. Whether it’s a few deep breaths upon waking, a midday breathing break, or a calming breath before bed, prioritize these moments of connection. Remember, each inhale nourishes your body, and each exhale releases tension, bringing you closer to balance and vitality.
Ready to explore how breath can enhance your fitness journey? Book an assessment with us today and unlock the power of your breath!
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