{"id":5876,"date":"2022-01-06T00:00:00","date_gmt":"2022-01-05T23:00:00","guid":{"rendered":"https:\/\/onepilatesstudio.ch\/2022\/01\/06\/abdominal-or-thoracic-breathing-whats-the-difference\/"},"modified":"2024-10-21T11:16:07","modified_gmt":"2024-10-21T09:16:07","slug":"abdominal-or-thoracic-breathing-whats-the-difference","status":"publish","type":"post","link":"https:\/\/onepilatesstudio.ch\/en\/abdominal-or-thoracic-breathing-whats-the-difference\/","title":{"rendered":"Abdominal or thoracic breathing&#8230;.. what&#8217;s the difference?"},"content":{"rendered":"<p>&nbsp;<\/p>\n<div data-draftjs-conductor-fragment=\"{\"blocks\":[{\"key\":\"9cl49\",\"text\":\"Belly breathing is sending the inhale all the way into the low belly to expand it like a balloon, and exhaling to feel the waist cinch. Strictly belly breathing, with no chest movement at all immobilizes the ribcage and mid back. No movement in the chest = no rib cage movement. No rib cage movement = stiffness in the thoracic spine. \",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"t4q6\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"5ncem\",\"text\":\"Chest breathing are short, shallow breaths that rely on the accessory breathing muscles and puts stress on the neck and shoulders. When we are anxious and stressed, our breath gets shallower and stuck in the neck - notably in a muscle called the scalenes - the same muscle that helps to support your cervical spine in an upright position. Continuous shallow breathing can stress this muscle out and encourage forward head syndrome, and when the scalenes are already tight, it can be difficult to get out of this vicious cycle. \",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"bbdd6\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"64suh\",\"text\":\"In Pilates we aim for full expansion of the ribcage - the ribs are attached in the front and back and under the ribcage are the lungs. Lungs, like a balloon expands in three dimensionally. So should your lungs. When we breathe in, the ribs need to expand in ALL directions to accommodate. As the ribs are attached to the spine, the spine is moving with your breath. \",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"2e0g5\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"a5nrb\",\"text\":\"If any muscle that is tight, for example the scalene lead to the muscles of the upper back getting caught in shallow breath. Preventing the free movement of the ribcage can cause pain in the back and sends the pressure of the breath down into the pelvic floor. \",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"604bv\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"atkoa\",\"text\":\"How to improve your expansion\",\"type\":\"header-three\",\"depth\":0,\"inlineStyleRanges\":[{\"offset\":0,\"length\":29,\"style\":\"ITALIC\"}],\"entityRanges\":[],\"data\":{\"dynamicStyles\":{\"line-height\":\"1.0692\"}}},{\"key\":\"2ori9\",\"text\":\"\",\"type\":\"header-three\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{\"dynamicStyles\":{\"line-height\":\"1.0692\"}}},{\"key\":\"3ki3t\",\"text\":\"Laying on your back on your mat, knees bent and hip flexors soft, place your hands on your lower ribs - as you inhale, you want the ribcage to expand in circumference in all directions, including the back body. \",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"61vdu\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"3elkg\",\"text\":\"Imagine spreading the breath (and pressure) everywhere through the trunk- so rather than getting stuck in the ribcage and creating a down pressure on the pelvic floor, everything is more evenly distributed. \",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"cif2j\",\"text\":\"\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}},{\"key\":\"eijv6\",\"text\":\"As you breathe out, squeeze all the air out and empty your lungs, do this without closing the front of your body.\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}}],\"entityMap\":{},\"VERSION\":\"8.63.7\"}\">\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"6v5mm-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"6v5mm-0-0\">\n<h3 style=\"text-align: center;\">Abdominal or thoracic breathing&#8230;.. what&#8217;s the difference?<\/h3>\n<p>&nbsp;<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-1971 size-full\" src=\"https:\/\/onepilatesstudio.ch\/wp-content\/uploads\/2023\/01\/Pilates-image-artcile-2.webp\" alt=\"\" width=\"1024\" height=\"576\" srcset=\"https:\/\/onepilatesstudio.ch\/wp-content\/uploads\/2023\/01\/Pilates-image-artcile-2.webp 1024w, https:\/\/onepilatesstudio.ch\/wp-content\/uploads\/2023\/01\/Pilates-image-artcile-2-300x169.webp 300w, https:\/\/onepilatesstudio.ch\/wp-content\/uploads\/2023\/01\/Pilates-image-artcile-2-768x432.webp 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Abdominal breathing consists of inhaling to the bottom of the belly to expand it like a balloon, and exhaling to feel the waist tighten. Strictly abdominal breathing, without any movement of the chest, immobilizes the ribcage and mid-back. No chest movement = no ribcage movement. No ribcage movement = stiff thoracic spine.<\/p>\n<p>Thoracic breathing is short, shallow breathing that relies on the accessory respiratory muscles and puts pressure on the neck and shoulders. When we&#8217;re anxious and stressed, our breathing becomes more shallow and trapped in the neck &#8211; particularly in a muscle called scalenes &#8211; the same muscle that helps support your cervical spine in an upright position. Continuous shallow breathing can stress this muscle and promote forward head syndrome, and when the scalenes are already tense, it can be difficult to get out of this vicious circle.<\/p>\n<p>In Pilates, we aim for complete expansion of the ribcage &#8211; the ribs are attached at the front and back, and under the ribcage are the lungs. Like a balloon, the lungs expand in three dimensions. The same goes for your lungs. When we inhale, the ribs have to expand in ALL directions to accommodate. When the ribs are attached to the spine, the spine moves with your breath.<\/p>\n<p>If a muscle is tight, for example the scalene, the muscles of the upper back are caught in shallow breathing. Preventing free movement of the ribcage can cause back pain and send breathing pressure to the pelvic floor.<\/p>\n<\/div>\n<\/div>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"a6vdf-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"a6vdf-0-0\"><span data-offset-key=\"a6vdf-0-0\"> <\/span><\/div>\n<\/div>\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7fjo6-0-0\"><strong>How to improve your expansion<\/strong><\/div>\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"d4lhs-0-0\"><span data-offset-key=\"d4lhs-0-0\"> <\/span><\/div>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"e34fj-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"e34fj-0-0\">\n<p>Lying on your back on your mat, knees bent and hip flexors supple, place your hands on your lower ribs &#8211; when you inhale, you want the ribcage to extend circumferentially in all directions, including the back of the body.<\/p>\n<p>Imagine distributing breathing (and pressure) throughout the trunk. So, rather than being trapped in the ribcage and creating downward pressure on the pelvic floor, everything is distributed more evenly.<\/p>\n<p>As you exhale, expel all the air and empty your lungs, doing so without closing the front of your body.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div data-offset-key=\"f8trg-0-0\">\n<div data-draftjs-conductor-fragment=\"{\"blocks\":[{\"key\":\"a5p9a\",\"text\":\"This 3D breathing, not only creates movement where it was stuck before, the upper mid back, but mobilizes every body segment - you get movement in the chest - front, side, and back of the ribs, releasing the muscles of the back, stretching to the obliques, getting contraction and release around the low belly and harmonizes the pelvic floor and diaphragm to harness pressure function.\",\"type\":\"unstyled\",\"depth\":0,\"inlineStyleRanges\":[],\"entityRanges\":[],\"data\":{}}],\"entityMap\":{},\"VERSION\":\"8.63.7\"}\">This 3D breathing not only creates movement where it was previously stuck, in the upper mid-back, but also mobilizes all segments of the body &#8211; you get movement in the chest &#8211; in front, on the sides and behind the ribs, releasing the back muscles and stretching. to the obliques, achieving contraction and release around the lower abdomen and harmonizing the pelvic floor and diaphragm to exploit the pressure function.<\/div>\n<\/div>\n&#13;\n<p>\u00a0<\/p>&#13;\n","protected":false},"excerpt":{"rendered":"<p>Abdominal breathing consists of inhaling to the bottom of the belly to expand it like a balloon, and exhaling to feel the waist tighten. Strictly abdominal breathing, without any movement of the chest, immobilizes the ribcage and mid-back.<\/p>\n","protected":false},"author":1,"featured_media":5686,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[32],"tags":[],"class_list":["post-5876","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pilates-en-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Abdominal or thoracic breathing..... what&#039;s the difference? - ONE Pilates Studio<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/onepilatesstudio.ch\/en\/abdominal-or-thoracic-breathing-whats-the-difference\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Abdominal or thoracic breathing..... what&#039;s the difference? - ONE Pilates Studio\" \/>\n<meta property=\"og:description\" content=\"Abdominal breathing consists of inhaling to the bottom of the belly to expand it like a balloon, and exhaling to feel the waist tighten. 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