Top five breathing tips for dancers

For the past few weeks (since my last post on breathing), I’ve been focusing on improving my breathing during dance class. I’ve done some research and found a range of ways in which poor breathing can affect our dancing – some of it is pretty impressive (in a negative sense).

  • Poor breathing reduces the amount of oxygen to the brain, minimizing the effectiveness of our sense organs that detect balance and making us less stable.
  • Blockages in the nasal passageways can alter our aplomb as the body tilts forward to help open the airways.
  • (Adult) ballet dancers tend to hold their breath and tense their diaphragms, limiting breathing in their upper lungs. This shifts their centre of gravity to the upper chest making turns more difficult (I am so guilty of this!).
  • Improper breathing makes movements (especially in classical ballet) look rigid and less graceful.
  • Poor breathing also effects our energy levels and can decrease our ability to concentrate – yikes!

 

So, what can we do to improve our breathing, you ask? Here are a few tips I’ve been trying out for myself:

  1. Know thy self…and thy breath

The first step to better breathing is to understand your breathing pattern. From what I gather, each of us breaths differently – some have shallower “chest breaths” while others breathe deeply from our bellies. Spend a day paying attention to your breath, when do you breath most deeply/shallowly? Is your breath fluid, with uniformed inhales and exhales? Or do you hold your breath at certain times? Knowing how you breathe is the first step to figuring out how to improve it.

  1. Let go…

A big mistake I make when I dance, which happens to be common with many dancers, is sucking my stomach in. I’ve learned that not only does this limit your breath capacity (which means less oxygen to your muscles), it has also been shown to decreased hip flexibility and turn out! Make sure never to suck your stomach in, concentrating on tensing (stabilising) the core muscles instead. It also helps to imagine breathing “into your back” – imagine your breath is creating space between your shoulder blades as you inhale and try to engage the muscles just under your shoulder blades (Lattisimi Dorsi) to exhale.

  1. Slow it down and follow through

The goal should be to maintain a slow, steady and deep breath at all times. This means breathing fully in and, more importantly, exhaling fully, too. Many dancers (myself included) tend to forget to breathe out fully, again limiting the oxygen to the brain and making them look rigid. Slowing our breathing down can also keep us calm enough to execute complicated pas and combinations.

  1. Know when is best

Mme. R., my ballet teacher, has told us time and time again that you cannot separate the movement from the breathing that goes with it. There are very specific times in movements that demand an inhale and others that require an exhale. She taught us a simple trick to help know when to do what – breathe in when you’re going upwards and out when you’re going downwards. Simple, right? Now, if I could only remember to do it in class!

  1. Practice makes perfect

Yoga, Tai Chi, Meditation – there are numerous ways to learn how to improve breathing but a good method that can be done (for free) at home is “diaphragmatic breathing”. I’ll leave the explanation on how to do this to an expert – please watch the video below (demonstration starts at 2:23).

 

I hope these tips help breathe new life into your dancing (pun intended).

Let me know if they help!

 

Disclaimer: I am not a medical doctor. The tips listed above are for informational purposes only and should not be construed as medical advice. Seek the advice of a medical professional if you are worried about your breathing patterns.

4 thoughts on “Top five breathing tips for dancers

  1. This is very good information, to actually know how we breath. I have always wanted to know how to breath right. I joined some yoga class and the instuctor only told us to breath by expanding our stomach or chest. I joined a meditation group and I hear same thing but noone ever mentioned the diaphram or demonstrated accurately. Now I know. The video is most explicite. Thanks you!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s