How to Breathe Well and how to move with your breathing.

[@maddysaxton3061]

Hi Lawrence, discovered you via Dr Rangan Chatterjee. Making this part of my daily routine now. Thank you for being so generous with your insights and content. It is helping so many people.

[@LawrencevanLingen]

You so welcome. Let’s goo

[@jamierice3372]

I found this by Dr Chartterjee's podcast as well. This seriously should be taught to everyone!! I've only started to notice how my body is constantly stressed and anxious. This is the first thing that actually works I'm going to start doing it every day. Now all I need to do is make sure I am always nose breathing when I sleep. Amazing content thank you.

[@LawrencevanLingen]

Nose breathing when you sleep is key. Well done. Awareness is the first and most important step.

[@helsshorty]

@@jamierice3372 yes, nightly mouth taping after listening to Dr Rangan talking to James Nestor was a game changer for me too. He has the very best guests ◡̈

[@victoriawilken7347]

As a psychology Coach, we often talk about breathing. You've really simplified it for me where I am paying particular attention to softening as I breath and not forcing it. it feels much more of a relaxed approach where I'm with my breath and not against it. Some of the breathing exercises are way too complicated for me and I disengage but this approach is exactly what I needed and one that I now sign post to for my clients if they are interested. So Big thank you and to Dr Rangan Chatterjee too- who is my everyday go to for wisdom and learning.

[@LawrencevanLingen]

Oh wow. Thank you 🙏🏻 need to do some more routines on KZbin

[@yeahhhhh9209]

i know i'm boring and repetitive but Lawrence is the best teacher out there .. thanks! Also pranayama folks , it's amazing

[@LawrencevanLingen]

Thank you and true dat

[@peterprilepok8863]

This breathing is possible the best exercise for diaphragm I ever seen. Thank you so much

[@LawrencevanLingen]

Oh wow. Thank you so much ☺️

[@bettyboop7695]

This is the beauty of internet - found you listening to Dr Chatterjees podcast and my breathing really is an issue I need to groove in to. Thank you so much! :)

[@LawrencevanLingen]

Thank you. Best wishes and hope it goes from strength to strength

[@lindac6147]

Thank you for sharing this . I heard about you via Dr Rangan Chatterjee. I look forward to listening to your podcast together. This helped me so much today . I have lingering pain from large hernia repair from many years ago and although active and fit it still catches me at times and is uncomfortable . From doing this routine just now truly I’m sitting with no pain . Thanks a million .🙏🙏🙏🙏

[@LawrencevanLingen]

Yay. Hope you go from strength to strength

[@Steve.E]

Hello. Another who has found you through Dr Rangan Chatterjee and echoing so many other comments, adding this to my morning routine and need to focus on nose breathing at night. I am an avid mouth breather. Thank you for all the content and information you are sharing free to the world :)

[@LawrencevanLingen]

You are so welcome and good luck 🍀

[@AlannahAndrews-b3q]

Found you via Dr Chattergee. Have just completed my first breathing routine and a 5 minutes of backward walking and I feel terrific, next step is think will be a flow rope. I sit all day and work so this routine will be really helpful. Thank you for sharing this.

[@LawrencevanLingen]

Best wishes Alannah. Enjoy ❤️

[@philso1971]

Hi Lawrence, I too discovered you on Dr Chaterjjee’s podcast and what you speak of is amazing to me, I’m working on learning your breathing routine and backward walking. I’ve joined your community Innerunner, looking forward to lots of learning & growing, I really like your positivity and growth philosophy! Keep up the great work! 🙏👍

[@LawrencevanLingen]

Welcome aboard!

[@fitgirl4rhinos]

Thank you for sharing this Lawrence🙏 This will be part of the morning routine from now on: Brush teeth, wash face, breathe 😎

[@LawrencevanLingen]

This is the way ❤️

[@yogalizzy]

Fabulous! Even though I’m familiar with patterns of breathing (yoga teacher here) I like the hip/psoas movements in particular, will practice and introduce to my clients. Stress even excitement, well anything really can influence your breathing, but vice versa, breathing effects your mind.

[@LawrencevanLingen]

Totally. Best wishes and thank you.

[@pamkassner8940]

I’ve been doing this first thing when get out of bed - before coffee even - for several months plus flow rope. ❤❤❤

[@tobiaspedersen2012]

Hi Lawrence. I also discovered you trough Dr Rangan Chatterjee. This will for sure be a part of my morning routine along with meditation. I've just tried it and feel amazing. I'm convinced this will help me understand my body better and help me let go of tension and stored negative emotions. Thank you so much! looking forward to this.. YEAH:)

[@LawrencevanLingen]

Hell yeah let’s gooo

[@gailbeacham1124]

Huge help Laurence, thank you. In only a few days of daily practice my hip movement is flowing more freely and loving backwards walking

[@LawrencevanLingen]

Nice work. Keep on keeping on.

[@fionasmith5767]

Another Chatterjee viewer here. Really likevthis simplicity of this. Will need to watch and breathe few times to get the psoas movement in supine - its challenging to follow you while you're talking us through!

[@LawrencevanLingen]

Will try do better

[@robertpearson8146]

Really nice excercies and super chilled delivery right up my street, thank you

[@LawrencevanLingen]

Why, thank you 🙏🏻

[@helsshorty]

Found this via Dr Rangan Chatterjee’s Life Well podcast. Super interesting chat you had with him, and I’ve just completed your breathing tutorial here - super easy to follow and already feels effective for helping to draw attention to better daily breathing - thank you ◡̈

[@LawrencevanLingen]

Thank you. That brings me joy. Best wishes

[@helsshorty]

@ no thank you ◡̈ I was listening to the backward walking part whilst at home walking backward on my manual treadmill! :D my neighbours think I’ve lost the plot when they see me walking backwards up our lane - but my knees alone thank me for it after only a few minutes a day for the last year or so 🙌

[@yourbigcareermove]

Really fascinated by this and will be trying it! Thank you for sharing your wisdom!

[@LawrencevanLingen]

You are so welcome!

[@ST-pp3fk]

Thank you so much for this invaluable information. Greatly appreciated .

[@LawrencevanLingen]

You are so welcome!

[@meganlloyd8360]

Thank you for sharing such great information and so authentically! I've been doing this for the past week and am excited to keep it up, your positive energy is inspiring more optimism in me.

[@LawrencevanLingen]

Thank you and keep on keeping on

[@vtrunnermudtrail9921]

Absolutely love this..thank-you. Please keep sharing your advice is so helpful.

[@LawrencevanLingen]

Thank you! Will do!

[@peterprilepok8863]

Thank you Lawrence 🙏

[@LawrencevanLingen]

🙏🏻

[@ianpurves4043]

Loving your work Lawrence! Your authenticity and deep understanding of the content really shine through, and your no-frills production style is super refreshing (and endearing) Your content has been landing with me in a deep way and transforming my running, my breath, and helping with a general sense of ease and flow in my movement. I’m curious to hear your perspective on the minimal footwear movement. As a ‘born to run’ inspired mover, I have learned most of my running patterns from the barefoot style expressed popularised in those books, and i see an interesting overlap and also some contradiction with how you cue the form and flow of running. Could be an interesting video if you feel inspired to ruminate. Keep up the excellent work and lots of love.

[@LawrencevanLingen]

Thank you. That is an excellent suggestion 🙏🏻

[@KristenWilson-d9f]

thank you so much! i will integrate it into my daily practice

[@LawrencevanLingen]

Best of luck!

[@dariosoliven9498]

Thxs for the enlightenment

[@himdeepsingh6213]

Hi Lawerence - so grateful for your work! It inspires me to see the interconnectedness of body and mind. My question is that I have tight hamstrings plus ons and offs of back pain. Do you know if stretching is the best way to tackle the hamstrings or is pelvic work and this wonderful breathing video getting to the bottom of things. just trying to understand what is treating the symptom and what is getting to the root of things. Thank you!

[@LawrencevanLingen]

The best way is to first learn to use your hips and figure Out hip extension based gait. Then your hamstrings will stop compensating and will respond to gentle stretching and or massage and or foam rolling and mobilization. You are most likely pulling yourself forward with your hamstrings and your hamstrings are supporting your posture. Backward walking and resisted walking will really help. Good luck and let us know how you get on.

[@deeramo1272]

Thank you so much Lawrence

[@LawrencevanLingen]

You are so welcome

[@jennyrobnett9740]

Sorry english is not so good -I can write in Swedish det du lär oss är jätte bra du är så bra på att lära ut tack för att du delar.❤

[@LawrencevanLingen]

Aaaw thank you so much ❤️

[@JS-xn3dq]

Thank you! 🙏

[@LawrencevanLingen]

🙏🏻

[@SebastianMoos-m6v]

Thank you so much for the brilliant video and your valuable work! Where I am still confused: in which area of the spine should the arching mainly take place? I have the feeling that, depending on the position, I tend to strengthen my hollow back and am therefore trying to focus on opening the thoracic spine. Is this correct?

[@LawrencevanLingen]

If your pelvis unwinds your hollow back will probably reduce. It’s ok for your lower back to hollow or arch more if it’s gentle, the contraction and relaxation of your lower back will make it healthier and more resilient. The thoracic spine is rounded so technically it’s not going to arch but more likely to straighten. Your belly has to expand for your diaphragm to come down. The more healthy breathing is the more likely your pelvis will work with diaphragm and unwind and your hollow back will reduce. Empower your body open, try not to fix things.

[@SebastianMoos-m6v]

@@LawrencevanLingen Thank you so much!

[@chandanak.j5567]

Thank you for the insight after Dr chatterjee s podcast I'm here. Do we need to breath the similar way while running? Do we need to loosen up pelvis ?

[@LawrencevanLingen]

Yes and yes. One of the best cues we can do to move better is to think bones and not muscles when we move. Try to move without tension. The backwards walking and later resisted walking will relax, open up your hips and pelvis and then empower them. You will know exactly how to use them to run and your breath will open up 🌬️❤️

[@kimenification]

Thank you so much for this! Im wondering how many breaths you recommend when doing this sequence, for each position?

[@LawrencevanLingen]

Around 10 or as I used to say “not 10” feeling is more important than the number. Once a week doubling the number of doing two rounds can bring a much greater depth of awareness

[@solei4]

Thank you, I have to say I feel so lucky to have found you and your way of thinking in the beginning of my running journey. Totally resonates and I think you saved me from "correcting" my movements when running into unnatural forms that would have only led to injury. My hips, back and all the rest of me thank you!

[@LawrencevanLingen]

Thank you for this message ❤️

[@PaulineHouston-g6u]

I also found you from Dr Rangan's podcast. What a fantastic listen. I felt like I was earwigging on 2 pals having a good chat. I just started this today - but I have a question re opening the chest and soft belly for breathing in. I Pilates we are instructed to stop the ribs from flaring, to keep them flat. Is that wrong or perhaps I have misunderstood the instruction. Very many thanks for your generosity.

[@LawrencevanLingen]

If your back arches as you breathe in it is likely your ribs will not flare. Flared ribs are often from a tight diaphragm, failure of core to connect ribs to pelvis (could be a pelvis issue). I firmly believe two compensations don’t make a right. So I try work way more from a do the right things and things fall into place mindset. Mostly we are not trying to correct things as we rarely understand where they are coming from. More from a place of establishing relationships and trust in the body.

[@PaulineHouston-g6u]

@@LawrencevanLingen Thank you so much for that.

[@peterprilepok8863]

Hi Lawrwnce. I have one question about the breathing that you practising in this video. So for how long I should doing this breathing with pinching my nose?My diaphragm is moving only very little down when I breathe normally and would like to improve it.

[@LawrencevanLingen]

Just for the first 5 or 10 breaths on this exercise and then during the day you can practice 5 to 10 Breaths throughout the day 👌🏻 it should improve rapidly.

[@dmitriimorgunenco5465]

спасибо вам и Dr Rangan

[@LawrencevanLingen]

You welcome 🙏🏻

[@rebeccalascue]

Hi! May I ask how many breaths you would recommend in each position/per each side? Thanks!!

[@LawrencevanLingen]

A total of around 10 breaths per move is good. Go by feel

[@alexandral8971]

Like others I discovered you listening the podcast of R Chatterjee. Do you think i can re learn breathing even if I suffer of asthma ?

[@LawrencevanLingen]

Yes of course and it’s really important too. Try make sure you nose breathe when you sleep at night.

[@alexandral8971]

@@LawrencevanLingen thank u !

[@Rose-iu3ne]

I found you via Dr Chartterjee's podcast . I do the breathing for three days now and from the first night on I slept better. I have issues with walking , Parkinson’s hinders me. I do walk backwards slowly and discovered that my walking pattern feels different; my hips are moving, not only the legs. I have a question: do you think I could play with the flow rope alternating while staying or siitting? I imagine it could help balance, prevent from falling, getting upright… Do you have worked with people with movement and or neurological issues? Thank you very much for sharing your experience, thoughts and wisdom.

[@LawrencevanLingen]

Yes you can play with a flow rope sitting or standing and yes it is very good for your balance and neuroplasticity. No I don’t specialize in people with advanced neurological issues.

[@insomniang]

Hi Lawrence! Sorry if this isn’t the right place to write this, but I recently began performing many of the exercises you do, which are amazing by the way, yet am still having some problems that I’m not sure how to solve. When I run, my quads get sooooo tight and my back gets really achey. Even when I was doing my backwards walking before it was difficult to get out of my quads. I’ve been doing flow rope and awesomiser as well. What can I do to fix this? Will it just improve with time following your videos? Thank you!!

[@LawrencevanLingen]

Hi. You can gently massage your quads and gently stretch them and combined with the backwards walking that should help get them to soften up. You probably need to work on your hip flexors and pelvic floor. I do have KZbin videos of those. Resisted walking with a tyre or band will really help strengthen your hips and help get your hip flexors and pelvic floor to release. E-mail me at Lawrence at innerunner dot com and I will send you the links to more videos

[@insomniang]

@@LawrencevanLingen Thank you so much, Lawrence. I really appreciate the advice and will work on all those things. I will email you promptly. Have a good day!

[@marcstewart5922]

Thank you! Is this the video that Dr. Chatterjee was referring to that he does every day?

[@LawrencevanLingen]

Yes I think so ❤️

[@marcstewart5922]

@@LawrencevanLingen Thanks!

[@jimphippen3687]

Really enjoyed your chat on the Live Well podcast this week, super - interesting. I'm a recreational cyclist who also suffers from anxiety and was interested in your points on cyclists being 'wired and tired' after a ride. I use cycling to de-stress (or I thought this was helping). Would you say this is down to cycling overall and the body position on a bike? Or more the intensity of the workout? I wonder if it is doing me more harm than good. Thanks, keep up the great content I will definitely be trying the breathing techniques.

[@LawrencevanLingen]

Exercise and cardio and getting out doors and the topography moving towards you and many other factors are invaluable. So cycling is amazing on so many levels. But you do want to make sure you normalize breathing afterwards and try normalize your posture. Hamstrings are really important so we have people like with legs up the wall after riding.

[@jimphippen3687]

@@LawrencevanLingen thanks! Yea love getting outdoors. Am gonna work on the breathing 👍

[@nadinelatief]

It was so weird to feel my diaphragm lower. The belly expands, but it's definitely harder to get my chest to expand. Is there a flow or order? Diaphram lower, belly expands then chest? Or is it all the same time? Is the exhale initiated by the belly? Also found you from Dr Chatterjee. Thank you so much for this video!

[@LawrencevanLingen]

Really healthy breathing is almost or probably something that you can’t teach. It happens in a wave. We want to practice initiating the breath with the diaphragm. We want to practice gently aching as we breath in and gently rounding the spine as we breath out. We want to learn to get the pelvic floor to work with the diaphragm. We want to slow our breathing rate down (for most people but not absolutely always) and we want to move with a hip extension based gait so that in walking or if you run you and in most activities we can breathe with ease.

[@landoengelbrecht3517]

Hey hey Lawrence. Where do I start running? I had a spinal fusion L5 and S1 5 years ago. This year I found triathlon this year but was always told I can't run due to the fusion. I hear about you and everyone says you teaching will get me to be able to run with minimal impact.

[@LawrencevanLingen]

If you are going to pursue running, make sure you run well that’s for sure. Probably most of your running should be done in the water (aqua running) there is a KZbin video on how to from me. Make sure you have no lower back pain or discomfort. The rotation in running must come from your hips and not from your lower back. So learning to use your hips and have a quiet lower back is key. Learning to use your hips and feet is also really important to smooth out impact. Lots of backward walking

[@carolewyatt9670]

A former runner here (stopped when I had spinal stenosis due to scoliosis) - now have stage 4 breast cancer with liver and bone spread. Still doing cardio and strength training in a gym 2-3 times a week and walking on non-gym days. Any reason not to do the breathing practice/backwards walking/flow rope? Would love to run again (about ten years since I stopped) but probably not realistic. Thoughts anyone?

[@LawrencevanLingen]

Hi Carole. Wow that’s tough gig. Congratulations on your attitude and training. The breathing done here is very gentle and as long as it does not cause pain should be fine. Be careful of the backward walking and the risk of falling. So please only walk backwards in a safe environment.

[@christinesutton5680]

Do you have any tips on how to only nose breathe at night? Just did this routine and I feel so calm. Thank you 🙏🏼 🥰

[@LawrencevanLingen]

Yay that makes me so happy. Nose breathing at night usually means mouth taping to learn and usually you only need it for a few weeks. If that seems impossible you may need to find an open minded ENT

[@christinesutton5680]

@ I have seen a video somewhere that says you only need to put a small piece of masking tape to hold the lips together. Is that true or do I need to fully tape the whole of the mouth? Thanks for getting back to me. 🥰 I’m so excited to get back into running again after being in chronic low back pain for over three years I have started with breath work and have seen a difference already. I’m so glad I found you and your content. I have been a runner in the past and I wasn’t sure I would ever run again. I have hope again now 😊

[@LawrencevanLingen]

@@christinesutton5680 ​​⁠ yes u can use a small strip of tape. You really don’t need a lot. It’s more of an assistance

[@christinesutton5680]

@@LawrencevanLingen Awesome! 🤩 I will give that a go tonight.

[@christinesutton5680]

@@LawrencevanLingen❤

[@MaddyManning-w6m]

Hi Lawrence. You said mouth breathing isn't great - any tips on how to change this..? Thank you

[@LawrencevanLingen]

You can google mouth taping and try learn to sleep at night with your mouth closed. You may need to see a forward thinking Ear nose and throat specialist to help you.

[@MaddyManning-w6m]

@@LawrencevanLingen Many thanks

[@ornabels]

Hello Lawrence, you mentioned on Dr Chatterjee's podcast about diaphragm adhesions. Can breathing exercises alleviate these adhesions?

[@LawrencevanLingen]

Yes 100% you also need to make sure you have a healthy pelvis and pelvic floor and that your walking and if you run, your running is healthy. So start with a bit of backwards walking to relax hips, pelvis and pelvic floor. Breathe through your nose as much as possible and especially when you sleep at night

[@ornabels]

@LawrencevanLingen Thanks Lawrence. I started breathing/walking backwards/ flow rope last week. I'm hoping to post an update in a couple of months on how it goes for me. I'm feeling very positive about this. I did some deep breathing last year and the my trigger finger improved significantly around same time. I didn't make a connection at the time but I'm now curious is the diaphragm related to trigger finger in the same way as you mentioned Dupuytren's is. Thank you again for sharing your calling with the world. Best wishes Arthur

[@GeorgieMac-gh5lc]

Can you twist the spine in the lying position if you have osteoporosis?

[@LawrencevanLingen]

Yes. Just be gentle and make sure your shoulders are free to move and lift off the ground. There should be no discomfort

[@fireflymary9269]

Will you coach me? Not sure of your rates or if this is something you offer to do? I’m speaking with you a little on Dr. Chatterjee’s channel.

[@LawrencevanLingen]

I work with athletes mostly and then I don’t like to think I coach rather walk with them. I treat local people.

[@4Uhane]

Is there a modification for those of us with severely arthritic knees, please?

[@LawrencevanLingen]

Sit on a flat stool that is high enough for knees below hips 👍🏻

[@npill4]

Is it ok to get anterior neck tension when rounding? If not, any tips to avoid? Thank you!

[@LawrencevanLingen]

Yes you can in the beginning. It should soften as your anterior chain and spine release and become healyhy

[@SiobhanCrotty-c3c]

Hi ya, when you are breathing out, are you breathing out through your nose or mouth? :) thank you!

[@LawrencevanLingen]

Nose in and out

[@SiobhanCrotty-c3c]

Thanks so much! ​@@LawrencevanLingen

[@SiobhanCrotty-c3c]

​@LawrencevanLingen out of interest why back out through your nose rather than mouth?

[@LawrencevanLingen]

I think it’s more interesting why on earth would you breathe out through mouth if your breathing in through your nose. When we nose breathe the tongue should be a big fat support up into your palate to create the structure and framework for your palate, facial muscles and breathing apparatus above. Tongue tone is an important part of your postural tone for the rest of your body and also helps relax your jaw and face. Breathing out through your nose implies a bit of resistance that helps gently engage your outer core and gives your diaphragm a bit of resistance to maintain its tone and therefore its role as a stability muscle. Dumping air out of your mouth is a more parasympathetic activity and also tends to end up making exhales shorter and breathing more rapid and you lose the above benefits including tongue posture. You also have to think about what you’re doing, it’s certainly not natural.

[@SiobhanCrotty-c3c]

​@@LawrencevanLingensuper, thanks very much :)