Rib Cage Breathing

Rib Cage Breathing

Rib cage breathing is the main breath taught at Prenatal Yoga Las Vegas because it is optimal for pregnancy and beyond. Chest breathing tends to be short and shallow and belly breathing heavy focus on breathing downward can compromise a weak pelvic floor. Rib cage breathing focuses on expansion throughout the sides, front and back of the lungs. During pregnancy internal organs are shifted to make space for a growing baby. Often times this can cause breathing to feel labored and restrictive. Practicing rib cage breathing allows for maximum oxygenation while keeping the core stable and strong.

More About the Breath - Breath Awareness

INHALE

• Air fills the lungs

• Lungs expand

• Rib cage expands

• Diaphragm moves down

• Pelvic floor moves down

EXHALE

• Air is forced out of lungs

• Lungs shrink

• Rib cage relaxes

• Diaphragm moves up

• Pelvic floor moves up

Tips for Practicing Rib Cage Breathing

• Try practicing rib cage breathing from different positions. Standing, siting, on your back, and on your stomach (if not pregnant.) This will increase your breath awareness.

• Try rib cage breathing with a strap or belt around the rib cage to increase breath awareness.

• Visualization - Visualize an umbrella in your lungs. On the inhale, see the umbrella open. On the exhale visualize the umbrella closing. Do this for 10 breaths.