Last week we discussed what the diaphragm is and how it might be tight. Plus, I gave you an exercise that you can do to release that tightness.
This week we are going to learn how to train and apply it to ballet!
Let’s train your diaphragm!
As I mentioned, stretching your diaphragm is the first step. The next step involves one extra tool you can use while stretching. That simple tool is…
A balloon!
Tips:
Ideally, you want to have a balloon that is tough to inflate (bigger balloons are harder to inflate).
Do the exercise while sitting down.
When you exhale, you inflate the balloon.
When inflating it, really make it a point to use your abs!
Here we go!
Inhale all the way from your nose. Hold for few seconds.
You are not allowed to exhale until your abs squeeze the air out.
Inflate the balloon as much as you can!
Reset and repeat (there isn’t a set time for this exercise, just enjoy).
What’s the benefit of training your diaphragm?
The most noticeable benefit would probably be your balance and stability.
When your diaphragm works with your core, it gives you extra support. Whatever your position or movement, it will help you find that smoother transition in and out of that position.
Another major benefit is that you will be less tired.
Ever wonder how some people seem to never run out of breath as if they didn’t just finish the hardest solo? And other people breathe so loud while laying flat on the ground? With a healthy diaphragm, you will be breathing deeper and less frequently. You’ll feel more energized, and be able to recover quicker.
And here is the one thing that might surprise you.
Your digestive system will be working better. Because your diaphragm moves your guts up and down, it massages them. So heck, two birds with one stone—why not stretch your diaphragm and create healthy movement patterns for your intestines at the same time.
The most common mistake I see
This is one very important detail…
Pay attention to your shoulders and chest during the breathing exercise. Make sure that they don’t go up before you inhale, and while you exhale.
The bottom of your rib cage should open up like an umbrella, expanding in all directions front, side, and BACK!
Yes, the back is what gets neglected the most. Often, we are unaware of how low the bottom of the back ribs are located in your back. So take your hand right now and put it on your back to feel where the lowest ribs are.
How do we apply this to your next ballet class?
We’ve talked about the core in my previous post. If you haven’t, then I recommend reading it here. Breathing activates the core, which must be engaged before and after any movements.
Important note: Our basic standing positions like 1st, 2nd, 3rd, 4th, 5th are considered movement. So to get into them correctly, we must breathe to engage our core.
I’ll list few things to start, but I hope you will come up with more, and find ways to use your breathing throughout ballet class.
How to breathe in ballet class:
Breathing to get into your preparation
Exhale into your abs before getting into any preparation.
Engaging the core has to happen before any movement. That includes getting into your preparation. Remember, it is the preparation for the preparation!
After exhaling, and engaging your abs (1-2 inches bellow your belly button), try to keep that engagement when you inhale.
You want to practice breathing into your lower ribcage while engaging your core.
Breathing for plies
Plie is great opportunity to practice both inhaling and exhaling while keeping your core engaged.
Inhale as you go down, exhale before coming up.
Breathing right before you move legs or arms
Exhale before leaving the starting position for every combination.
Any limb movement has to be supported by abs, so it would be a great time to use your breathing as a tool to engage abs.
Breathing to the beat of the music
Use your breathing as your own beat to the music. This means creating rhythm in your breathing.
Long and deep breathing, which you can use in fast tendus or petit battement combinations.
Fast and short consecutive exhaling, which you can use in petit allegro or glissades into jumps to create dynamic movement without hips going up and down.
Fast and deep exhaling, which you can use in fondus, releves, and landing your big jumps.
Once you have the feeling of fast and slow exhaling, you can combine them in one breath.
Fast, sloooow
Sloooow, fast
Fast fast fast, sloooow…etc
You could have even more fun in grand allegro.
You can do a fast short exhale to jump
Pause breathing in the air
Continue with a fast deep exhale to land.
Yes, it’s complicated, but adding another element into dance makes ballet that much more awesome! There is just so much you can do with breathing in ballet.
And then suddenly, you go from breathing hard to…breathing with your movement. And guess how that feels? Powerful. Free. Limitless.
I want you to explore your breathing and see what makes sense in terms of when you need to engage your core.