Why We Should Stop Cuing 'Suck in Your Belly Button in Towards Your Spine'

How many of you have taken a workout class and heard the phrase, "suck your belly button (navel) in towards your spine?" I am personally guilty of coaching others with this exact phrase. You hear it so often because it's a simple, visual cue. Everyone has a navel and knows where their spine is. But if you focus on sucking your belly button in, then this facilitates shallow breathing. Shallow breathing is bad. It leads to improper function of the diaphragm. Improper function of diaphragm impacts your pelvic floor and spinal stability.

If you or someone you know is complaining of neck, chest, or back tightness, this could be a sign of utilizing secondary muscles for respiration and improper diaphragmatic breathing. The goal of this over-utilized phrase is to promote activation of deep core muscles or the TVA (transverse abdominis).  But it does the opposite of that. Let's dive deeper into the difference between the two breathing patterns and get you one step closer to activating the deepest layer of core muscles.  ​

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Shallow Breathing Pattern vs. 360 Breathing Pattern

Shallow Breathing, also known as belly breathing

• Inhale = ribs expand out only i.e. chest lifts
• Diaphragm has less tension = is less effective
• Abs are passive

360 Breathing, also known as diaphragmatic breathing

• ​Inhale = sides, belly, and back expand i.e. 360 degrees
• Diaphragm contracts down
• Abs are more active in order to create the force = more spinal support = less pain and better posture

So let's check your breathing.  The best way to do this is to see it for yourself.  I like to check while standing and use a mirror.  Lift your shirt up (PG-13) and turn to your side.  As you take a deep inhale, watch your body.  You should see your chest, ribs, and back expand.  The goal is to not have your shoulders shrug up.  That means you are using more accessory muscles and likely have a shallow breathing pattern.  You can also check your breathing pattern lying on your side or on your back.  When you are lying on your back, you should be able to feel that back expansion.  

If you notice that you are a shallow breather, then take time each day to focus on improving breathing patterns.  You can start by 5-10 diaphragmatic breaths 1-2 times per day.  I like to do this during my morning meditation and my walks.
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Let's Talk About That Belly Button

So if you are sucking in your belly button to your spine, then you cannot fully expand your diaphragm.  You won't have proper core strength.  So what should we cue instead?  

• Inhale slowly and deeply through your nose
• Rib cage expands out 360 degrees
• Diaphragm descends = pelvic floor lengthens
• Exhale slowly, purse your lips
• Rib cage down and in  
• Diaphragm ascends = pelvic floor contracts

Pregnancy and Postpartum Considerations

Umm hello have you seen a pregnant woman.  What do you think happens to all those organs and the female anatomy during pregnancy?

• Diaphragm is pushed up
• Ribs are shoved out
• Pelvis tends to be in an anterior tilt = Back tightness

Often this all contributes to less effective breathing.  So it's important to learn how to breathe correctly before and during pregnancy in order to maximize oxygenation for mama and babe, but to also minimize discomfort.  

Goals for postpartum

• Ribs back down to 90 degrees, i.e. get rid of rib flare
• Diaphragm back down
• Improve DEEP breathing

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ONE MORE TIME --What to Cue Instead?

• Inhale expand your ribs, chest, and back = 360 degree canister
• Exhale, ribcage back down and in

Effective breathing patterns are critical for every day life and for exercise.  Being more mindful of our breathing patterns can help prevent injury in the long run.  Let's work on being more connected to our core through our breath.  

Conquer Your Summit,

Ives Hot, PharmD, BCACP, PCES

This material was gathered from my postpartum certification Core Exercise Solutions with Dr. Sarah Duvall and Expecting and Empowered.  

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