Breathing Exercise Mistakes - Do THIS Instead

[@jimmydean9602]

You just keep getting better. Insane work ethic. Thanks for everything you do

[@ZacCupplesPT]

Appreciate you!

[@ficozagreb-nm5wd]

This type of coaching for 90 90 is way better than how most people coach it. "Classic" coaching gave me super sore legs and tension behing the knee.

[@ZacCupplesPT]

Glad it was helpful. Found way better utility this way

[@filipvretenar6500]

Nice video awesome explanations, any tips for minimizing upper trap tension while in 90-90 position? Thanks for sharing your knowledge.

[@ZacCupplesPT]

Could either be exhaling too much or need something under your head

[@filipvretenar6500]

Thank you for responding so quickly

[@filipvretenar6500]

@@ZacCupplesPT by exhaling too much you refer to duration or intensity of exhalation?or maybe both.

[@ZacCupplesPT]

@@filipvretenar6500 yes. Lol

[@alexasass9976]

Best intro! That's exactly what I told my pt. Time for a seance. Thanks for the tips/cues!

[@ZacCupplesPT]

There’s power in the seance. Glad you liked it!

[@neinbruderja7519]

Very, very, very informative. This is gold. I'm so thankful for and excited about your content that I'm about to hyperventilate. But then I remember that restriction might prevent my ribcage from expanding. Then I get excited again for remembering this information. Went full ⭕.

[@ZacCupplesPT]

Hahaha glad you dig it. Might have to build in recovery breathing periods during my videos

[@flochfitness]

Just keeps getting better. Excellent!!!

[@ZacCupplesPT]

Lol glad you dig it!

[@cheribgh275]

Can u teach us how to breathe and brace during compound movements? Thanks.

[@ZacCupplesPT]

Ask and ye shall receive - The REAL Reason Your Back Hurts on Squats kzbin.info/www/bejne/gGnLaqCZltF2h7M

[@craftyninjacat]

Thank you for the "back pockets towards the heels" queue. My lower hams and abs don't feel so stressed out!

[@ZacCupplesPT]

Glad it helped!

[@EuPhoRiaIRL]

Thanks so much Zac, not only are your videos informative but always delivered hilariously in your own authentic way, doing the lord's work! I wish I had known about this years ago with other programs I was on but I won't lament for time wasted. I'm definitely part of the demographic that shouldn't tuck and that shouldn't force exhales - already feeling changes since applying a softer open mouth exhale/silent inhale. I am struggling a bit to push my hips back even when using my hand - I assume practicing more hinge activities before this (and in general) would help here? Maybe with toes raised on one foot? And lastly, would it be a good idea to carry over these breathing cues to loaded variations as we progress? i.e. your dumbbell pullovers or alternating lat pulldowns. I've definitely been guilty of forcing my breath when I load up which might explain the mixed results I've been seeing!

[@EuPhoRiaIRL]

Actually I see you have more information regarding my first question in your article 🙂

[@ZacCupplesPT]

Thank you for the kind words! Happy to have you as one of the fam now. Would definitely look at kneeling variations to nail the hinge. I’m still working on finding others as well

[@ZacCupplesPT]

Yes to cueing these to other moves!

[@EuPhoRiaIRL]

@@ZacCupplesPT for sure. I'm slowly getting the hang of it. I had hard runs last night for my team sport and breathing was the best it's ever been - noticeably more relaxed and natural. What I've noticed: 1) from doing the kneeling hinge, the feeling I'm aiming for is completely relaxing my rectus... But it almost feels like the relaxation is coming from deeper still, posterior pelvic floor maybe? I cannot say but can only describe what works! 2) if I exhale too much, it's almost impossible to get the silent inhale. Doesn't feel like a co2 tolerance issue either because I can hold the exhale for a while. Seems more tension based. If I let the exhale fall out naturally after a full silent inhale I start getting places! After 2 years of exploring incorrect avenues I honestly can't explain how happy and excited I am to be on the right track now. Thank you so much I'm incredibly grateful for your content.

[@ZacCupplesPT]

@@EuPhoRiaIRL yeah. I've found not getting a complete forced exhale being useful. Only get as much out as you need. Nice work :)

[@erlandytse6674]

Great content👌 Question: What if I have a narrow ISA and struggle with toe touch? Exercises such as hooklying require pelvic tilt. Should I do exercises with tilt or hinge?

[@ZacCupplesPT]

I would go with the hips back stuff

[@lucasp1714]

Is the breathing protocol the same on the hip back stuff?

[@ZacCupplesPT]

@@lucasp1714 Generally, yes

[@finninho1996]

Hey Big Z, great vid as always. What do you think is going on in am individual who has an wide isa, almost no hip ir ar 90 degrees of hip flexion and a small drop of in ir. Visually there is an apt( arched low back), but the toe touch is still poor, no posterior hip Shift, with sharp bend at the t-spine. Maybe a-p compressed? Thank you for all the incredible Information that you provide for free and the high quality videos that you put out

[@ZacCupplesPT]

Glad you dug the video! I'm a bit confused, you said no hip IR at 90º hip flexion and then "small drop of in ir". Could you clarify the last part?

[@finninho1996]

@@ZacCupplesPT Sorry i meant small drop off in er

[@ZacCupplesPT]

@@finninho1996 Yeah. You are are dealing w/ AP compressed and then pelvis translated forward

[@bennymac6618]

Could you do a video on daily things, like how to sit or stand for extended periods of time without pain or things of that nature. If so could you also add in there some relaxing exercises, I feel my body likes tense up from sitting for too long, or even standing.

[@ZacCupplesPT]

It’s something I can definitely talk about. Though the best thing is to get up and move as much as possible

[@JimmyVu415]

Thank you i will try this out.

[@ZacCupplesPT]

Give it a shot!

[@luiscastro-vn6jp]

Great content, subscription deserved 💪🏽🙏🏼

[@ZacCupplesPT]

Much appreciated. Welcome to the fam :)

[@amhedshaavi8626]

I laughed and enjoyed the content. Thanks. I have a question. If someone’s upper thoracic rib cage is tight and air won’t expand it, T3 to T6 area. What would you suggest ?

[@ZacCupplesPT]

Glad you dig it? Are you talking front or back? Front I would choose reaches 60-120 flexion, back would be 0-60

[@amhedshaavi8626]

@@ZacCupplesPT thanks

[@ortiz9996]

@@ZacCupplesPT Hey Zac, what do you mean by 60-120 and 0-60 in the back?

[@ZacCupplesPT]

@@ortiz9996 Degrees of shoulder flexion. Great clarifying question!

[@ZacCupplesPT]

@@amhedshaavi8626 you bet!

[@axeljensen4134]

Thank you so much for making these. Just one thing. How can I know if I use the right abdominal muscles on exhalation? Stuggle to differentiate between transverse and rectus. Difficult for me in supine and especially in quad. Feel like I need to tense my stomach to make the abdominal wall smaller

[@ZacCupplesPT]

You’ll feel some lower and, and that’s okay. If you don’t feel the six pack going super crazy. Then we are cool. Another thing with rectus is chest wall woll collapse

[@lukapreveden7915]

Very nice video . Question Zach , if some one have wide ISA do you chose side 90/90 breathing and little harder exhale for obliques engagement ?

[@ZacCupplesPT]

It depends on the person, but if wide I go sidelying and I just close the mouth slightly. You don’t want forceful/harder because that creates the crunching I talk about here

[@lukapreveden7915]

@@ZacCupplesPT Understand. Thank you for answering , loved and heared everything you put. 💯🤘

[@ZacCupplesPT]

@@lukapreveden7915 Much appreciated! Happy to have you as one of the fam!

[@gfatima9633]

Hey Zac a quick question.. is this exercise where you push your hip back suitable for AIC BC patten?

[@ZacCupplesPT]

Depends on the presentation, but yes

[@tjr930]

I am someone who needs to push the hip back. But I'm very confused on what that actually means. How do you do that?

[@RKCOMPILATIONS]

Try hooklying reach , it has been helping me

[@nyasha4964]

Just when I think your intros can’t get better, I’m proved wrong! 😂😂 Something is wrong with the world because why is this video less than 5K likes??

[@ZacCupplesPT]

LOL I appreciate that and the kind words. Keep spreading and maybe it'll pop off :)

[@powerofthetongue1170]

Hey Zach, is it possible to need the hips pushed back but still need an exercise like side lying arm bar hold?

[@ZacCupplesPT]

Yep

[@ktaymeb]

Bro alerted the multiverse with that scream

[@zaynmalice7106]

What if my toe touch somehow looks like both of those? I.e. Palm the floor with ease, but lumbar rounding.

[@ZacCupplesPT]

I would be going hips back in this case. Great Q!

[@zaynmalice7106]

@@ZacCupplesPT would both be unproductive? I think I am forward, for sure, with APT, but I have a buttwink at the end range of my squat and my deadlift/hinges always make my low back look a little roundy, never been able to get into a good downward dog for example. But then, 90/90 breathing does seem to help me feel my heels more and shift my weight back. Are you rec'ing hips back because it helps push the femurs into the sockets while 90/90 'tractions', just from the mechanics of the position?

[@ZacCupplesPT]

@@zaynmalice7106 Hips back while dropping down creates posterior lower pelvis expansion. Tuck creates posterior upper expansion, so you could think of it as filling a cup from the bottom up. Can't fill the top unless the bottom is filled.

[@zaynmalice7106]

@@ZacCupplesPT Is that an absolute principle or does that actually explain in part why I can't fully achieve posterior upper expansion, but can approximate some improvements, feel "half-better" from 90/90 for example?

[@zaynmalice7106]

@@ZacCupplesPT Same principle as roller between the knees RDL for posterior expansion too, right? I really appreciate your replies, didn't expect you to for this.

[@scoobanny]

I’m a bit confused. I actually thought that doing the 90 90 hip lift while tucking (posteriory tilting the pelvis) is actually beneficial for fixing the APT which in turn (at least in my case) seems to be one of the causes of the “rounded back” type toe touch test fail. Is there something I’m missing? Thanks in advance.

[@ZacCupplesPT]

Not the best choice right away for most. 90/90 has more IR Bias based on the hip flexion, so it generally better to start at lower angles, such as hooklying

[@scoobanny]

@@ZacCupplesPT Thanks!

[@ZacCupplesPT]

@@scoobanny you bet!

[@2fastnfurious4u]

I got a little bit confused - if we're not good in tucking then we should not tuck? or it's just between step

[@ZacCupplesPT]

If you need to tuck, find an easier position to get it. Use toe touch as reference

[@d2fitness893]

😂 you are just Awsom! Couldn’t stop laughing. Good video!

[@ZacCupplesPT]

Haha glad you enjoyed it!

[@TOSUnbound]

Is it normal to feel muscles shaking deep in my lower core/ or back doing this? Very hard to describe.

[@ZacCupplesPT]

Yeah. Not a bad thing at all. It's a fatiguing response to certain muscles working in ways not typical

[@jezusmcken]

I feel personally attacked 😂

[@ZacCupplesPT]

That’s what I’m here for 🤗

[@AestheticFIN]

Hi Zac! Do you have any idea why my diaphragm feels somehow ”tight” after the breathing excercises? Im not sure if its the diaphragm but the middle upper little part of my abs kind of sinks down and feels tight. It makes normal breathing harder and does not feel effortless. If this makes any sense, lol. Thanks for any help!

[@ZacCupplesPT]

It really depends on your technique. It’s really hard to say without evaluating that

[@AestheticFIN]

@@ZacCupplesPT I think that it might be linked to my tight pelvic floor/low low abs. When I focus on that i try my best to keep pelvic floor and lowest abs (if that makes sense) relaxed so that the breath goes all the way down and I feel my pelvic floor move then after that set it seems that the tightness does not arise.

[@ZacCupplesPT]

@@AestheticFIN Niced! It's alsways a good call to try less hard during these moves

[@sp00ky313]

Noob question. What is this and what does it do? Should everyone practice this. Im really confused with all the breathing techniques going on. Can you explain yours like im five?

[@ZacCupplesPT]

These are some different drills used to increase range of motion in a variety of areas, or to get into positions that you may not be able to. Like in the toe touch example, If you can’t get the hips to move backwards, we teach you how to push the hips back. The breathing piece moves your internal stuff (guts, air) to essentially create an internal stretch. Does that clarify?

[@sp00ky313]

@@ZacCupplesPT it does, thanks for answering

[@ZacCupplesPT]

@@sp00ky313 You bet!

[@hvorersausen815]

Amazing🤌🏼 How many reps/sets should you start with?

[@ZacCupplesPT]

I program most people 3-4x5 breaths. Some more, some less

[@AestheticFIN]

Thank You for all of this information! I have developed pelvic tension with i think false breathing when working out. Im learning how to breathe again lol. Should i do this daily and how many times per day? Thanks!

[@ZacCupplesPT]

@@AestheticFIN It's hard to say without seeing where you are at currently. For my typical case load, I recommend 1-3 moves. If it's static breathing stuff, it'll be 3-5 sets x 3=5 breaths, 1-2 times per day.

[@AestheticFIN]

@@ZacCupplesPT Thanks Zac!!

[@ZacCupplesPT]

@@AestheticFIN Of course!

[@jamescarr2156]

"wear some glasses, break my jaw" haha

[@ZacCupplesPT]

It’s only half joking sadly. Doesn’t mean that stuff isn’t indicated. Fundamentals before aggressive

[@鹤王-k8d]

this ok

[@ZacCupplesPT]

Why thanks

[@paoloconsoli1609]

Dig in those heels! Need golf shoes to stop slipping 🙄

[@ZacCupplesPT]

Them cleats tho

[@АндрейМалышев-ц6е]

😂😂😂 I have a lot in common with that dude)

[@ZacCupplesPT]

Lol more people do than not. Awareness is the first step though

[@rakzz1720]

W intro

[@ZacCupplesPT]

Appreciate it!

[@GURPREETSINGH-mz2nw]

Funny 😂😂

[@jd229]

Breaking the jaw is always a good move when you arnt making progress.

[@ZacCupplesPT]

It can sometimes be a worthwhile intervention. I had a client who had this done recently, but she had severe sleep apnea

[@maciejsiedziako680]

What an intro ;D

[@ZacCupplesPT]

I try!

[@beactivelifestyle]

Movie level editing and acting

[@ZacCupplesPT]

Sundance film festival 2025

[@Maynard0504]

"wore some glasses, broke my jaw" lmao this is about PRI isn't it. I stopped listening to them once they came at me with "your molars arent properly touching so your hips are fucked. sensory information and all that" no, my hips are fucked because i sat like an idiot for an idiotic amount of time playing idiotic video games. not saying they are wrong about fixing asymmetry it's just that they seem to be overanalyzing it

[@ZacCupplesPT]

Lol it’s not that that stuff isn’t important, it’s just that most people gloss over the basics and jump to Those things very quickly. You need to master the fundamentals

[@kevinheminger3090]

😂😂

[@ZacCupplesPT]

It happens at least weekly