Exercise Imagery for Enhanced Conditioning

Imagery used for dance and exercise is a game-changer. I'm not talking about your portfolio (although that's important too), rather visualization as a tool to access correct muscle firing patterns and freedom of movement.

Today I'm sharing a visualization to aid breathing. Many of us habitually breathe into the upper lobes of the lungs without realizing it. This trains the accessory muscles in the neck and shoulders to overwork, causing chronic tension and inefficient oxygen exchange. 

To create a respiration pattern that frees up the neck and upper chest, we need to access a three-dimensional breath pattern. Try this exercise, adapted from Lulu Sweigard.

Visualize the rib cage as an umbrella. The handle of the umbrella is in the pelvis, and the point is the top of the spine. The shaft of the umbrella is aligned with the central axis. 

As you inhale, the umbrella opens and widens all around—front, back, up, down, and sideways. As you exhale, the umbrella closes toward the central axis. Practice this breath pattern, emphasizing the space deep in the bottom of the lungs toward the spine. 

For some tactile feedback, lay on your side and feel the ribcage expand as the umbrella opens and closes. I like to do this is at bedtime while I'm falling asleep - try it for yourself!