Improve Your Breathing

with the
Alexander Technique:

A Short Self-Exploration Exercise

By
Leland Vall
Certified Alexander Technique Instructor
New York, NY

Every moment of your life is predicated on your breathing. Easy, confident breathing is a
birthright. The Alexander Technique can help you improve every breath you take no
matter your level of health or activity. You can get started right now by reading the
information below.

Breathing Basics

Most people breathe about 17 times per minute, or almost 25,000 times per day. In
optimal breathing, the diaphragm performs as the main muscle of respiration. Other
muscles of the torso are involved in breathing, but only in a supportive role. The
diaphragm is a dome-shaped muscle that makes a floor for the ribcage and closes the
bottom of the breath chamber, separating it from the digestive organs below. During
inspiration it actively flattens, lifting the ribcage up and out while slightly displacing the
organs of the abdomen below, causing it to bulge. This action reduces internal pressure,
creating a partial vacuum and causing air to rush into the lungs. During exhalation the
diaphragm relaxes upward, re-forming the
dome and allowing the ribs to drop down
and in and the belly to flatten. While
breathing can be either voluntary or
involuntary, the diaphragm itself is an
involuntary muscle and it cannot be
moved directly, nor is it usually possible
to determine its position within your body
because it lacks the proprioceptive nerve
endings required for feeling.

The images above show the diaphragm

in the ribcage.
The image on the left is exhalation, the image on the right is inhalation. In the exhalation
image you can see the diaphragm forming a dome as the ribs wrap down and in. In the
inhalation image you can see the diaphragm flattening and swinging the ribs up and out.
You might be able to feel this action on yourself by putting your hands on the sides of
your torso. As you exhale the ribs drop down and in as the diaphragm rises. During
inhalation the ribs swing up and out as the diaphragm flattens.
 Breathing Faults

Inefficiencies can develop in breathing when muscles other than the diaphragm take on a
larger role. If the muscles of the ribcage or abdomen are actively engaged, they can begin
to supplant the diaphragm, causing the diaphragm to weaken. These muscles are not as
well suited to a larger role in breathing, making each breath less coordinated and less
efficient. Inefficiencies can also develop if the muscles of the ribs or abdomen are fixed
or held rigidly which can impede the diaphragm's movement. Audible breathing, the
sound of air moving in and out of the body, can be a sign of excess tension in the throat
or excess effort in your breathing. Optimal breathing is silent.

Looking at Your Own Breathing

One of the most common breathing faults is pushing the breath with muscles of the
abdomen during exhalation. You can easily feel for this by putting your hand on your
stomach, waiting to take a few normal breaths and then speaking. It is very common for
muscles of the abdomen to unnecessarily contract during vocalization and you will
probably feel a tightening of the muscles while speaking that is different from a non-
vocalized exhale. This is a sign that you are doing some extra work with your abdominal
muscles in order to speak, instead of simply allowing the diaphragm to rise. The less you
actively use the muscles of the torso for breathing, the more you will rely on the
diaphragm and the stronger it will become. If you are in generally good health, the
following investigation might help you to improve your breathing:

Self-Exploration Exercise

You can complete this self-exploration exercise within a few minutes.

• While you are reading this, sit all the way back in your chair and let your feet rest
on the floor.
• Allow your neck to be soft and your breathing to be easy.
• Point your spine up.
• Think of your breathing as ocean waves so that breathing is something that is
happening to you as opposed to something that you are doing. Like waves, your
breaths may range from large to small and they may come at regular or irregular
intervals. Don't be afraid to take a breath if you feel that you need one.
• Place one hand on your abdomen and the other on your chest.
• For each exhale, allow your abdomen to soften and your chest to fall, while
continuing to point your spine up.
• With this same normal breath, allow yourself to use your mouth to silently count
to five during your exhale. Allow your jaw to move easily and let the numbers run
together, almost as if you are singing them. 1-2-3-4-5.
• Try to focus mainly on your exhale and allow the inhale to silently wash in so that
you don't have to "take" a breath.
 • Don't count during the inhale.
• Allow these conditions to remain the same so that your exhale remains effortless
with a softening of your abdomen and a falling of your chest as you continue to
point your spine up.
• Without forcing your exhale or using any extra pressure, you can repeat the count
to five during the same exhale until the obvious conclusion of your exhale. Do not
try to achieve a certain number; you are simply counting as you breathe, not
breathing to a count. At the end of each exhale, the inhale comes and the cycle
starts again.
• After a few breaths you can try the count to five on your voice while continuing to
allow for a softening in your abdomen and a falling in your chest. Notice any
increased effort and try to make the sound as easily as you can.
• Stop after four or five breaths and notice any differences.
• If you find it helpful you can take a minute to do this investigation at any time
during the day.
• Stop if you feel uncomfortable or dizzy.

Benefits of Improving Your Breathing Coordination

Anyone can benefit from improving their breathing. From those with breathing
diseases to athletes and performing artists, improved breathing coordination can
help you:
• Reduce the symptoms of asthma, COPD, emphysema and cystic fibrosis.
• Improve vocal quality for performance.
• Improve athletic ability.
• Reduce insomnia.
• Improve systolic blood pressure.
• Improve general pain management, including back pain.
• Flatten your stomach. (Improved breathing raises your diaphragm. This allows for
more room for your internal organs, making your stomach flatter.)

Suggestions for Further Reading

Austin, John H. "Enhanced Respiratory Muscular Function in Normal Adults after
Lessons in Proprioceptive Musculoskeletal Education Without Exercises (The Alexander
Technique)." Chest. Vol. 102, P. 486-490, August 1992. This is a report on a study of the
effects of the Alexander Technique on breathing. This link is to the abstract.

Visit www.freeyourneck.com for further information on the Alexander Technique

About the author:

Leland Vall has been a certified Alexander Technique Instructor since 1996. He teaches
private Alexander lessons in Manhattan, Queens and Long Island.