Handstand course:

Handstand Training 

Lesson 5:

Breathing Training for Handstands

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Chapter 1: The importance of a proper breathing

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Training your breathing for handstands might sound strange as we all know how to breathe, right? Well, many times people “forget” to breathe during handstands due to various reasons. 

You can easily tell when someone is holding their breath while upside down as their face turns red. There is a normal colouration of the face due to increased blood pressure when upside-down as the blood “goes down” naturally.

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Chapter 2: The advantages of a proper breathing

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Here are the main advantages of having a normal breathing flow when we are upside down.

By integrating breathing exercises in your training, you will have:

  • a better level of oxygen in the muscles and this means more energy during the handstand;
  • a better focus while being upside down as there won’t be any distraction by the lack of oxygen;
  • an easier inversion because a normal breathing frequency leads to a peaceful state instead of panic.

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Chapter 3: The types of breathing we can use

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There are three types of breathing:

  • Chest or shallow breathing;
  • Abdominal breathing;
  • Diaphragmatic breathing.

The massive difference between the first two techniques is what happens in the abdominal area.

When you push your diaphragm down and expand the abdominal wall, this might make you relax your abdominal muscles and arch your back. Instead, inhale using the top part of your lungs and this will make your chest rise.

Chest breathing will help you keep your core braced and not lose your line.

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Chapter 4: How to perform a diaphragmatic breathing

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When the diaphragmatic breathing is done properly, the abdominal muscles engage in an eccentric contraction providing support for the diaphragm. This way it will travel lower expanding the lower ribs outwards in a mainly lateral direction.

Adopting a deeper breathing pattern will strengthen the body’s core.

During this process of deep breathing, the diaphragm adopts a lower position in the core and this helps to generate intra-abdominal pressure which strengthens the lumbar spine

 

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Quick navigation: Chapter 1 | Chapter 2 | Chapter 3 | Chapter 4

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