This technique was shown to me by a physical therapist when I was 13 years old. At that time I lacked the discipline to follow through with the program they set up for me, but I’ve since revisited some of the techniques and found this one to be very effective at improving the appearance and flexibility of the chest wall. It’s also useful as a stretching exercise before using the vacuum bell, or as a warm-up for breath hold training.
Braced breathing, as I like to call it, is just breathing deeply and holding your breath while your lower rib cage is braced. The lungs are then forced to expand upwards, stretching the upper chest wall, and the sternum and it’s joints.
Note that this is not the same thing as brace therapy for PE. The only purpose of this exercise is to stretch the chest wall.
The way to perform it is either with a belt or on the floor. Both have their advantages, and both can be performed together one after the other.
Using a belt
To perform braced breathing using a belt, you will of course need a belt. You’ll need one that can firmly brace your lower rib cage, so something like a weight lifting belt or a martial art belt will work nicely. Simply place the belt on your lower ribs, tighten it so that when you breathe in deeply you can push against the belt, but should be able to breathe normally and without discomfort otherwise. Afterwards just take a deep breath and hold it, pushing with the bottom of your lungs and diaphragm against the belt.
Do this for 5-10 minutes and you’re done.
Using the floor
To perform brace breathing on the floor, just lay on your stomach, lift your upper chest upwards and rest it on your arms or a pillow, or just keep it lifted without support, then breathe in deeply and hold. If you feel discomfort on your rib cage, you can put a yoga mat or a folded up towel underneath you for a bit of cushioning.
Do this for 5-10 minutes and you’re done.
This exercise can be performed every day and will result in quite noticeable results within the first week.
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