We're about halfway through the Ghosh 2020 challenge! Each day we've been posting a concept related to the physical practice. Occasionally, we've asked you to respond to questions about how these postures function in the body. This challenge is all about being clear about the goals of the practice and how they're accomplished. With this in mind, we'd like to address a common misconception about breathing.
When we breathe in the chest (like in Standing Deep Breathing), the abdominal muscles are relaxed.
This seems to confuse a lot of people who are used to hearing "suck the stomach in" or something like it in this exercise. When we inhale into the chest, we use the intercostal muscles between the ribs and not the abdomen. (More on that here.) The abdomen does appear to come in, but this is directly a result of the chest lifting. There is no action in the abdominal muscles on the inhale.
Muscles only have the ability to pull. They cannot push.
When a muscle engages, it pulls its two attachment points closer together. So, no action in the abdomen can push the ribs up. (In fact, engaging the rectus abdominis will keep us from affectively breathing in the chest, because it will pull our ribs down.)
In chest breathing, we have a second set of intercostal muscles that exhale. However, it is true that the transverse abdominis can help us exhale, especially if we are exhaling forcefully.
When you practice chest breathing, relax your abdomen. On the inhale, any muscular effort in the abdomen will hinder you.
Scott & Ida are Yoga Acharyas (Masters of Yoga). They are the head teachers of Ghosh Yoga. This blog is about their experience with yoga practice, study and teaching.
- The 113 Postures of Ghosh Yoga
- Make the Hamstrings Strong, Not Long
- Understanding Chair Posture
- Lock the Knee History
- It Doesn't Matter If Your Head Is On Your Knee
- Bow Pose (Dhanurasana)
- 5 Reasons To Backbend
- Origins of Standing Bow
- The Traditional Yoga In Bikram's Class
- What About the Women?!
- Through Bishnu's Eyes
- Why Teaching Is Not a Personal Practice