Breathing and Bracing Before Lifting
A sequence to learn diaphragmatic breathing and create a firm abdominal brace without holding the breath, then apply it to the hip hinge and squat. Students protect the spine before a strength lesson or any lifting.
How to play
- Supine breathing (1.5 minutes): lying on a yoga mat with hips and knees at 90 degrees and feet on the wall, take 5 slow nasal breaths that expand the belly and sides, 4 seconds in and 6 seconds out.
- Find the belt (1.5 minutes): standing, hands on the waist with thumbs pointing back; breathe in pushing the hands outward all the way around without lifting the shoulders; 6 reps.
- Brace (1.5 minutes): breathe in to about 70 percent, tighten the abs as if about to take a light push, and hold 5 seconds while talking quietly; a partner gives light taps on the abs to check firmness.
- Dowel hinge (2 minutes): with the dowel touching the head, upper back, and tailbone, do 8 hip hinges keeping the brace and all three contact points.
- Braced squat (1.5 minutes): 8 slow squats, breathing in and bracing at the top, lowering with firm abs, and breathing out after standing up.
Rules
- Do not hold your breath with the mouth closed for more than a few seconds.
- Safety: anyone who feels dizzy sits down and breathes normally.
- Partner taps on the abs are light and only with permission.
Variations
Easier
Do only supine breathing and finding the belt while standing, with no hinge.
Standard
Breathing, belt, partner-checked brace, dowel hinge, and squat.
Harder
Apply the brace in a light dumbbell goblet squat and Romanian deadlift.
Adaptations
- Wheelchair users: breathing and bracing seated, applied to a band press or row.
- Students with high blood pressure or known heart conditions: practice only diaphragmatic breathing and the belt, with no prolonged brace.
- Students with visual impairments: the partner guides the dowel contact with taps on the three points.
Learning goals
- Practice diaphragmatic breathing that expands the belly and sides.
- Create a firm abdominal brace without prolonged breath-holding.
- Apply the brace in basic lifting patterns.
Equipment for a class of 25
- yoga mats: 25
- dowels: 13
Teacher tip
The common mistake is sucking the belly in instead of pushing out in every direction. Use this block at the start of every strength unit and cue it with one keyword, like "belt."
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