This breathing technique requires activation of the Transversus Abdominus (TA), one of our most important spinal stabilizers or core muscles. The “core,” is comprised of the TA in the front (it is your deepest abdominal layer), pelvic floor at the bottom, diaphragm at the top, and multifidi in the back. When activating the TA, activation of the other “core” muscles naturally increases, as well.

Benefits of TATD breath include:

• balances arousal state (too anxious or too calm- not much gets done)

• improved memory and cognitive efficiency

• improved spinal stability with movement

• aids in resolution of urinary incontinence

• optimal muscular engagement during physical activity

How to Get Started:

1. Lie on your back with your knees bent with a neutral spine- respecting the natural curves. *Video demonstration is in sitting for improved visualization.

2. Exhale noting the natural drawing in of your lower abdomen/belly button toward your spine and up toward your ribcage

3. While maintaining that drawn-in/corset-like sensation, inhale noting the lateral (outward) and posterior (backward- into the floor) movement of your rib cage. *Your stomach will still inflate some, but should be much less than with belly breath.

4. Repeat

Important Notes:

• This is the ideal breathing pattern used during a flow style or more vigorous yoga practice

• Avoid holding your breath

• Optional placement of hands: on the inside of each hip bone with light pressure to feel the muscle draw inward. You shouldn’t see or feel the muscle pushing out.

• Make sure that you’re in a comfortable position with your face and neck relaxed as described in the Abdomino-Diaphragmatic Breathing vido

Progressions available once technique is achieved lying on your back:

1. table top (4-point position)

2. seated upright

3. static postures

4. moving postures

5. anytime you’re physically moving around

Contraindications: none, breathe away!