If you do this, you’re screwing your breathwork up Breathing exercises can be useful at enhancing mobility throughout the body…IF they are done well. Sadly, that rarely occurs. Until now. In today’s post, I outline the major keys you need with each piece of common breathing exercise to ensure that you get the most out of these moves, maximize your range of motion, and move better than ever before. Check out the post and video below to learn about it!Read More
Diaphragmatic Breathing – IT’S NOT BELLY BREATHING
If you think belly breathing is useful, prepare to have your mind blown Many use diaphragmatic breathing for relaxation effects, improving mobility, and more, but if you are coaching it by breathing into your belly, I hate to break it to you… YOU’RE DOING IT WRONG! You see, coaching belly breathing contradicts normal biomechanics, and is likely counterproductive on many fronts. I’ll go through the specific beef I have with belly breathing, and provide you a better alternative.Read More
Breathing In – DON’T FORCE IT!
Using breathing to get more mobile? Not with THAT inhale If you are someone who takes MASSIVE inhales to try and loosen up your ribcage, neck, or any other area, I have some news for you… That…don’t…work. I know! It seems counterintuitive. I’m tight in a given area, I need to force air in a given area, rinse and repeat. The problem is that our bodies don’t create more space in that manner. There are physical properties that require a different strategy needed to create an effective inhale, one that promotes taking your mobility gains to the next level. What strategy is that you might ask? Check out the video and post below to learn it!Read More
Posterior Pelvic Tilt Exercises – You’re Doing Them WRONG!
There’s a subtlety to properly executing a posterior pelvic tilt. You’ll learn it today Posteriorly tilting the pelvis aka tucking the hips is a common strategy we use to enhance hip mobility and get the pelvis in a good position to load the legs during various exercises. But are you someone who feels “the tuck” mostly in your abs, stretching your back, or working your quads? I hate to break it to you… You’re doing it wrong Surprisingly, the posterior tilt needs to be WAY more subtle than you think to get the biomechanical actions we oh so desire. Why so subtle? Don’t worry, I’ll explain EVERYTHING you ever needed to know about the posterior pelvic tilt.Read More
STOP Bringing Ribs Down – Do THIS Instead
Why the ribs down cue doesn’t work and you should coaching exhaling differently There was a time when peeps (myself included) thought forcing ribs down was necessary to anchor the lower ribcage, allowing for enhanced mobility and improved trunk position. This time must now pass. It turns out, the ribs down cue DOES NOT help improve ribcage dynamics and core stability in the way we think it does. If you’ve ever felt cramping, back working/stretching, or have your lower belly pooch out, this is why. Is there an alternative, then? Uh, yeah fam. I’ve found coaching the exhale as you’ll see in the video below to be WAY BETTER. Check it out to learn more!Read More
VivAer Procedure Review – Watch this Before You Do it!
Is this surgery helpful for nasal valve dysfunction? Nasal breathing has many positive health effects, but what if you are a chronic mouth breather? Perhaps you have nasal congestion that just won’t let up. There can be many reasons for an inability to nasal breathe, one of them nasal valve dysfunction. If your nose collapses in when you breathe, as opposed to getting bigger, this could indicate an issue with the nasal valve. Sadly, this can’t be improved with exercise. Instead, procedures are often used to improve nasal valve patency. I just tried one of these procedures, called the Vivaer, at The Breathe Institute. Does it work? Watch the video and read the blog below to learn if it does.Read More
Sleep Apnea: The Hidden DANGER of Mouth Breathing
Mouth breathing is not a great thing to be doing while you sleep, as it may be a contributing factor to several sleep issues. What can you do about it? I chat about a few things surrounding mouth breathing in this video here:Read More
Airway Dentistry: What to Do When You Don’t Breathe Right At Night
If you are having trouble sleeping, snore at night, or mouth breathe like none other, you definitely have to listen to the Nourish Balance Thrive Podcast that I was recently on. In it, we touch on A GANG of topics! Chris and I discuss the impact of mouth and face structure on breathing, sleeping, and overall health. We go through some of the causes of abnormal facial development, and the resulting problems which can include sleep disorders, crowded and crooked teeth, and worsened athletic performance. I also describe the best way to assess for breathing problems at night and offers some tips for prevention and intervention. You won’t want to miss this, check it out in the link below: Airway Dentistry: What to Do When You Don’t Breathe Right At Night Interview outline Utilizing breathing to enhance movement The Amazing Shrinking Face Tongue and Lip Ties My journey into improving my upper airway The importance of tongue space Nasal breathing and implants The MMA surgery When you should do a sleep study Pulse oximetry vs sleep study The different things measured with a sleep study Upper airway resistance syndrome vs. sleep apnea The risks of untreated sleep apnea How to measure progress with upper airway improvements Factors leading to airway problems Image by Clker-Free-Vector-Images from PixabayRead More
How to Move with Less Tension
In order to move more, you have to be able to both create and reduce tension. But what if you have someone who is tense AF? When they move, they tighten EVERYTHING? Check this video to learn what to do. Ways to get people to move without tension Folks who are SUPER TENSE when they move often benefit from manual therapy, foam rollers, and things of that nature. Think of using these strategies as an “assisted” way to get them to move. Movement-wise, you want to get these peeps to move with as little tension as possible. These folks benefit from very slow segmental rolling strategies. In order to complete these rolls, you have to move with as little tension as possible. The lower body roll is a great starting point: But if you are feeling frisky, try the upper body roll. It…is…brutal: Even doing things where they are moving individual joints as slow and with low tension as possible. Breathing-wise, focusing on nasal breathing that is silent, easy, and effortless can be a great way to reduce tension in these individuals.Read More
Tips on Breathing Mechanics
If your breathing is whack, learn these tricks from Zac Coaching the breathing mechanics needed to improve movement options can be tough. Especially with all the various compensatory strategies. These issues get even worse if you don’t fully grasp the mechanics. Moreover, what if your supreme clientele think they have to be breathing this wild and crazy way 20,000 times per day? We answer all these in more in today’s debrief. If you feel like you haven’t maximized your ability to coach and apply breathing, this post is a must. Check out Movement Debrief Episode 154 below to learn more! Watch the video below for your viewing pleasure. Or listen to my sultry voice on the podcast version: If you want to watch these live, add me on Instagram. Show notes Check out Human Matrix promo video below: Below are some testimonials for the class: Want to sign up? Click on the following locations below: August 14th-15th, 2021, Ann Arbor, MI (Early bird ends July 18th at 11:55 pm!) September 25th-26th, 2021, Wyckoff, NJ (Early bird ends August 22nd at 11:55 pm) October 23rd-24th, Philadelphia, PA (Early bird ends September 26th at 11:55pm) November 6th-7th, 2021, Charlotte, NC (Early bird ends October 3rd at 11:55 pm) November 20th-21st, 2021 – Colorado Springs, CO (Early bird ends October 22nd at 11:55 pm) December 4th-5th, 2021 – Las Vegas, NV (Early bird ends November 5th at 11:55 pm) Or check out this little teaser for Human Matrix home study. Best part is if you attend the live course you’ll getRead More
Does the Mute Nasal Dilator Help with Sleep? | Unboxing the Mute
Do you snore, sleep terribly, or have a BUNCH of neck tension?
You’ve tried it all, right?
Uhh, maybe not FAM.
The ability to nasal breathe is related to all three of the above mentioned issues, but for many, the nose can be difficult to breathe through.
I am someone who has nasal valve collapse, and that has been the major struggle for me.
The Mute, supposedly, can help maintain the shape of the nasal airway, helping you breathe like a boss through your nose.
Or can it?
We find out with my 6-week trial of wearing the Mute while I sleep, work out, and more!Read More
Troubleshooting the Stack
Can’t talk to me? Then fine-tune your stack, fam! The stack is one of the foundational components needed for A TON of movements and for restoring movement, but what if you are struggle bus with this concept? What if you can’t get a full exhale or get the expansion you need? Or maybe you don’t even know where in the ribcage we should even see movement! Don’t worry fam, ya boy big Z has you covered. If you want to beef up your stack, and your conversation with Zac, then check out Movement Debrief Episode 153 below! Watch the video below for your viewing pleasure. Or listen to my sultry voice on the podcast version: If you want to watch these live, add me on Instagram. Show notes Check out Human Matrix promo video below: Below are some testimonials for the class: Want to sign up? Click on the following locations below: August 14th-15th, 2021, Ann Arbor, MI (Early bird ends July 18th at 11:55 pm!) September 25th-26th, 2021, Wyckoff, NJ (Early bird ends August 22nd at 11:55 pm) October 23rd-24th, Philadelphia, PA (Early bird ends September 26th at 11:55pm) November 6th-7th, 2021, Charlotte, NC (Early bird ends October 3rd at 11:55 pm) November 20th-21st, 2021 – Colorado Springs, CO (Early bird ends October 22nd at 11:55 pm) December 4th-5th, 2021 – Las Vegas, NV (Early bird ends November 5th at 11:55 pm) Or check out this little teaser for Human Matrix home study. Best part is if you attend the live course you’ll get this bad boyRead More