Dancers often use the term “breathing from the diaphragm.” Although breathing from the diaphragm is not technically possible, the phrase refers to deep and controlled breathing. Numerous exercises help dancers control their breathing, which in turn helps them maintain strength, create fluid body motion and improve their postures. Deep, controlled breathing may also help reduce the stress that dancers face before auditions and performances.
Deep Breathing
Lie flat on your back with your palms over your abdomen and resting at the base of your rib cage. Lie your hands flat and let your opposing middle fingers just barely touch. You can use small pillows under your neck or knees for comfort. Inhale slowly and deeply through your nose, feeling the oxygen fill your lungs and letting your abdomen visibly rise. Exhale very slowly, focusing on expelling the carbon dioxide from your body and slowly lowering your abdomen without forcing the air out. This type of breathing, also known as belly breathing, makes full use of the lungs while day-to-day breathing only makes use of the upper lungs.
Nostril Exercise
This simple relaxation exercise helps dancers get over nerves or jittery feelings. Gently press against the outside of your nose with your thumb to block the air flow of your right nostril. Slowly inhale through your left nostril, breathing deeply. Now exhale. Repeat this for a few moments, focusing on steady breathing. Change sides and try breathing through your right nostril.
Arms Raised Exercise
From a standing position with your feet slightly apart and your arms at your sides, simultaneously inhale and slowly raise your arms above your head with your palms facing up. When your arms are fully extended, clasp your fingers. Exhale from this position. Keep your arms up and inhale again, raising your shoulders and stretching your body upward. As you slowly exhale, lower your arms and shoulders with a gentle and controlled motion. Throughout the exercise, focus on feeling your ribcage expand with your breath.
Tai Chi Chuan Exercise
This short exercise comes from the Chinese Tai Chi Chuan and helps dancers open up their bodies. Start from a neutral standing position with your back straight and arms at your sides. Inhale shortly three times through the nose without exhaling. On the first inhale, extend your arms straight out in front of you to shoulder height. On the second, move your arms straight out to your sides, keeping them at shoulder level. On the third, bring your arms straight up over your head. From here, exhale slowly through your mouth as you lower your arms down to your sides in a smooth arc. Repeat one to two more times.
