The Complete Breathing Guide

Breathing is simple, right? Inhale, exhale, and repeat. But what if I told you most of us are doing it wrong for our goals—whether it’s mobility, performance, or just chilling on the couch?

This guide breaks down the mechanics of breathing and how to use it to maximize your movement, health, and performance. Let’s dive in.

All Breaths Are Diaphragmatic (But Not All Are Equal)

Every breath you take involves the diaphragm, but how you breathe determines its efficiency. Breathing isn’t just about sucking in air; it’s about creating space for it and then compressing it back out. Think of your body as a balloon—it expands and contracts with every breath.

This happens in three main areas:

1. The Rib Cage
2. The Abdominal Wall
3. The Pelvis

Breathing Basics: Chillin’ Like Bob Dylan

At rest, we breathe within what’s called “tidal volume”—the quiet, easy breaths we take naturally. Here’s how it works:

• Inhale: Your body creates negative pressure (like pulling back a syringe) to draw air in.
• Exhale: The diaphragm and pelvic floor return to their original positions, pushing air out.

The Rib Cage: Three Moves That Matter

When you breathe, your rib cage expands in all directions. Here’s how:

1. Pump Handle
   • Front ribs move up and forward on the inhale, down and back on the exhale.
2. Bucket Handle
   • Lower ribs expand outward on the inhale, inward on the exhale.
3. Posterior Expansion
   • Upper back ribs move backward on the inhale, inward on the exhale.

These movements work together to allow your lungs to fill.

Why “Belly Breathing” is Overrated

Belly breathing sounds cool, but it’s a half-truth. It limits rib cage motion, disrupts pressure balance, and reduces the efficiency of your breath. Instead, think about whole-body breathing: your rib cage, abdominal wall, and pelvis all working together.

The Pelvis: The Unsung Hero of Breathing

Your diaphragm pushes down on your guts during an inhale. This causes your abdominal wall to expand and your pelvis to move.

Here’s what happens:

• The pelvic floor drops like a trampoline to catch your guts.
• The sacrum tips backward (counternutation) and pelvic bones rotate outward.

On the exhale, this process reverses:

• The pelvic floor slingshots the guts upward.
• The sacrum tips forward (nutation), and pelvic bones rotate inward.

How to Breathe While Chilling

For low-effort, passive breathing:

1. Tongue on the roof of your mouth – This reduces airway resistance and keeps things smooth.
2. Mouth closed – Breathe through your nose for more humidified and filtered air.
3. Keep it quiet – Let your breathing flow effortlessly.

When You Need Big Breaths

During intense activities like lifting or sprinting, your body uses accessory breathing muscles. These muscles:

• Help you take in maximal air.
• Increase pressure for stability (like during a heavy deadlift).

But they limit motion. So, unless you’re going hard, you don’t want to rely on them.

Breathing for Mobility: The Middle Ground

If you’re working on flexibility or range of motion, balance is key. Here’s the formula:

1. Inhale (4–6 seconds)
   • Breathe in through your nose, tongue on the roof of your mouth.
   • Use about 75% of your max inhale—don’t overdo it.
2. Exhale (4–6 seconds)
   • Softly exhale through your mouth with a slight sound.
   • Use about 75% of your max exhale to keep things controlled.

Your Rib Cage Structure Matters

Not all rib cages are the same. People with wider rib cages need pursed lips during exhale to close the ribs better. Narrow rib cages? Open your mouth more on the exhale to limit closure.

Positioning is Everything

Gravity affects where air and your guts move. Here’s how positioning helps:

• On your back: Expands the back.
• On your stomach: Expands the front.
• On your side: Balances both.
• Arms forward: Moves stuff backward.
• Arms overhead: Moves stuff downward.

Your position changes how air and your guts move during each breath.

The Takeaway

Breathing isn’t one-size-fits-all. Whether you’re chilling, lifting, or stretching, adjust your breathing style, structure, and position to match your goals. Mastering this will unlock better mobility, health, and performance.

Breathe smart. Move better. Perform at your best.