List of the most popular hashtags for theme #BELLYBREATHING

First family stroll together & the boys loved it! @lezgueg13 @lesgourguestwinz A lil Topanga Skyline walk = the perfect movement for all of us & admittedly all my recovering body needed as I ease back into it all! ✨✨✨ • • • • • #2weeksold #family #twins #lovelife #calilife #takebackpostpartum #fourthtrimester #bellybreathing #myboys #postpartum

The breath is the foundational practice of mindfulness. Thoughts, emotions, physical sensations, sounds, they come and they go like clouds in the sky. But the breath is always right here, right now. Follow the link in bio for a six-minute breathing practice to focus on the present moment. ⠀ ⠀ Repost @tech.ladies⠀ ⠀ #MindfulMagazine #Mindful #mindfulness #meditation #breathingmeditation #justbreathe #focusonthebreath #deepbreath #bellybreathing #mindfulmoment

Breathing is the KEY to sculpting your abs. . . You can huff and puff your way through 100s of different ab exercises but if you aren’t breathing properly, you’re not going to activate and strengthen the deep core. We should stop focusing on the surface 6 pack abs and instead develop our innermost abs first. The majority of people use shallow breathing (only the chest is moving) throughout the day. Learning to repattern our breath into full diaphragm breathing allows us to better protect our spine and lower back while strengthening the pelvic floor and entire core. Not to mention the psychological effects!. . Here are a few core breathing tips that have really stuck with me over the years.. . •Using my ujjayi breath paired with belly breathing has really helped me connect with my core and the deep core muscles. It has also been essential when exercising, not just for yoga. I count breaths, not reps. If you want to know more about ujjayi breathing, type it into google. There are some amazing articles that are way more articulate and knowledgeable than me!. •Relaxation is just as important as contraction! When you inhale fully into the belly, expanding the ribcage in every direction and feeling the belly expand, you should be relaxed. •Pause at the top of the inhale before contracting on the exhale. •On the exhale, FIRST lift your pelvic floor up as you begin to contract and squeeze in towards the midline. Navel to spine is a cue used.. •Think of your transverse abdominus as a corset wrapping around your entire core, holding everything in. When you squeeze towards the midline, you are tightening that corset in. •Exhale ALL the air out. ‼️Go SLOWLY! Move with purpose. Connect and listen to your body.‼️ . . A great way to practice this breathing for the first time is lying down with your knees bent. Again, google “Breathing for Core” and there are many articles and video demonstrations. I am by no means an expert or will ever claim to be. I’m sharing my experience with you in hopes that you find it helpful. I’m looking forward to seeing you all on your mats for a fun, short, and effective core challenge. Starts Monday!! #DrillYourCore

May not be a PR, but it’s been a good long time since I’ve put up 2️⃣0️⃣0️⃣lbs for an overhead squat. Felt good to hit it. ‍♀️ . . . #overheadsquats #bellybreathing #yikes #crossfitmom #momswholifts #crossfitmastersathlete #gettingoldisnojoke

Diaphragmatic breathing drill⤵️#theextra10 • The goal is lift the plate as high as possible by breathing in as much oxygen through the belly as possible • ✅Improves infra-abdominal pressure when lifting • ✅Strengthens diaphragm • ✅Improves oxygen uptake • ✅Lower blood pressure and heart rate • ✅Improves core stability •

Pregnancy& Myths about Weights! ️‍♀️ ❌Myth #1: Lifting Weights While Pregnant is dangerous for you and baby. Just the opposite is true! Research shows pregnant moms who lift: Can have shorter labors, less chance of preterm labor, fewer complications, and shorter hospital stays! Women who continue lifting during pregnancy have lower rates of perceived labor exertion as well as babies handle the stress of labor better! Totally found this to be true as I didn’t go to the hospital with my babies until dilated at an 8 or 9. Recent research indicates that exercise during pregnancy might program a baby’s heart to resist cardiovascular problems later in life, because they have stronger blood vessels. Another found that the brains of babies born to women who exercised moderately throughout pregnancy appear to mature faster! ❌Myth #2: You’ll exacerbate pregnancy pains with lifting and increase your risk of injury because your body is unstable. Again quite the opposite! Strength training = increased stability! A properly planned lifting program will help decrease aches and pains that are common in pregnancy such as back pain, by keeping your posture in more optimal alignment. And yes, if you’re new to strength training you can absolutely start during pregnancy. Focus on the basics: learn to squat, hinge, lunge, push, and pull. Work with a coach who can teach you solid movement patterns and progress appropriately! ❌Myth #3: Don’t let your heart rate rise over 140 bpm during exercise. This is cautious and outdated information. Heart rate can be pushed higher than this without worry. Use the Rate of Perceived Exertion (RPE) and the “Talk Test” to guide you. If you’re feeling great, being appropriately challenged, breathing harder but not out of breath, and allowing enough recovery during and between your workouts— Think of of strength and interval training as test runs for contractions and labor! Work hard for 30-60 seconds, rest, and repeat. This is what prenatal training is all about... to prepare yourself for the main event! ❌Myth #4: Low impact exercise like walking and yoga is best. Don’t get me wrong⬇️

Place one hand on your chest and one on your upper belly and BREATHE. Which hand moved the most? If the hand on your chest moved, keep reading. . You're stress breathing! Most of us are . Imagine a baby breathing...what part of their body moves? Yup, their belly! That's because they are breathing the way humans are supposed to breathe before the stress of life f***ed us up. . Diaphragmtic breathing/ belly breathing/ deep breathing... All refer to the same thing in mental health- breathing while engaging the diaphragm, a muscle in our upper abdominal area. It slows down our heart rate, allows us to take in more oxygen and helps us feel more relaxed. It actually activates the vagus nerve, which helps us relax. . How to: . •It's best to practice while laying on your back, but sitting in a chair works too. •Place one hand on your chest and one hand on your upper belly •Breathe in slowly through your nose for about 4 seconds and out through your nose for 4 seconds •You want the hand on your belly to move and the hand on your chest to barely move. . I like to imagine I'm inflating and deflating a balloon in my stomach when I do this. Not the most attractive (maybe skip this technique for first date jitters ) . Try this for 5-10 min 2x/day until you become a pro. This is something that you need to work on in order to easily implement during stressful moments. . Benefits: •helps relax which reduces the effect of cortisol on your body •helps with oncoming panic attacks •regulates important bodily processes •meditation •helps with difficulty falling asleep . . . . . #anxiety #stressedout #relaxing #relaxation #panicattack

26 Weeks! These nuggets are the size of cauliflowers & I can feel them growing all the time (aka bulging at the seams). ✨✨✨ 1st photo is the babes completely relaxed & 2nd photo is mid-belly breathwork with deep core engagement. All through this pregnancy I’ve attempted to stay in tune with the deep abdominal muscles & my diaphragmatic breathwork. Ultimately this helps so much with listening to the ever changing pregnant body & ideally it will help during the recovery period too! : @lezgueg13 • • • • • #26weekspregnant #pregnant #fitpregnancy #preggos #littlejoys #family #healthypregnancy #twins #twinpregnancy #lesgourguestwins #lovelife #calilife #bellybreathing #california

Belly Breathing vs. Diaphragmatic Breathing _____ ☝ For apical chest breathers or those with poor diaphragm excursion (up and down movement), the belly breath can be a good starting point. . . Belly breathing can over time improve your recruitment pattern of accessory respiratory muscles, but won’t make you move better! . ‍♂️Anterior pelvic tilt and rib flare makes the belly breath the path of least resistance! Yet because they are having compressive back pain from squatting with no core control, they often think belly breathing is going to help.... ‍♂️ . Diaphragmatic breathing involves 3D expansion through the lateral and posterior abdominal walls. This, is what is required to create intra-abdominal pressure and maintain a neutral spine position during squatting! . There are a ton of techniques, cueing strategies, and information on breathing and bracing strategy. . ‍ ⬅️ This is the clinician/ trainer who never learned the details of breathing assessment or cueing and thinks it “doesn’t work”. Don’t be that person . Have you had success using breathing and bracing? Comment below and tag a friend who breaths lol