DANCE MASTERCLASS
Breathing Techniques to
Maximize your Flexibility
Learn how deeper breaths lead to
deeper stretches with less pain
CONTENTS
03
Breathing Basics for Dancers
Learn why slower breathing translates to more flexibility
11
3 Key Breathing Techniques for Flexibility
Discover how you can adjust your breathing for more
effective stretching
18
How to Breathe to Begin a Stretch
A guide for how to deepen your stretches from the start
21
Breathing During Your Stretch
Learn how to simply use your breath for better
results while stretching
24
Breathing After Your Stretch
How to use your breath for a smoother, faster
recovery post-stretching
02
BREATHING
BASICS FOR
DANCERS
Learn why slower breathing
translates to more flexibility
03
Basics
What is the Anatomy
of Your Breath?
Understanding how breathing impacts stretching starts with the
anatomy of the respiratory system, particularly the diaphragm.
Diaphragm
This is the primary
muscle involved in
breathing!
When you inhale,
the diaphragm
contracts and
moves downward,
expanding the
chest cavity and
allowing the lungs
to fill with air.
This action helps to
relax surrounding
muscles and
tissues, making it
easier to stretch.
04
Basics
Why is the Diaphragm
So Important for Stretching?
The diaphragm’s role is
crucial for your flexibility
because it helps to increase
the amount of oxygen
delivered to your muscles.
This oxygen is essential for
muscle performance,
helping you to
stretch more effectively.
05
Basics
The Link Between
Your Breath,Your Flexibility
and Your Nervous System
To improve your flexibility with your
breath, it can be as simple as
adjusting the way you breathe.
Why? The way you
breath directly
influences an
important part of
your nervous system,
called the Autonomic
Nervous system
(ANS).
Understanding
the ANS is the first
step to understanding
how your breath
influences a stretch.
06
Basics
What is the
Autonomic Nervous System?
The autonomic nervous system (ANS)
regulates involuntary body functions like
heart rate and muscle relaxation.
The ANS has two main parts:
SYMPATHETIC
NERVOUS SYSTEM
(SNS)
PARASYMPATHETIC
NERVOUS SYSTEM
(PNS)
aka “fight or flight” system
aka “rest and digest” system
prepares your body for action
(less ideal for stretching)
helps the body relax
(ideal for stretching!)
07
Basics
Slow Down Your Breathe
to Unlock More Flexibility
=
Slow, deep breathing,
activates the PNS, which
helps the body relax and
loosens up the muscles.
This type of breathing is ideal
for stretching as it reduces
tension and allows muscles to
stretch more effectively.
=
Short, shallow breathing
activates the SNS.
This can tighten the muscles
and make them less pliable.
08
Basics
Why Deeper Breaths
Lead to Deeper Stretches
Deep breathing enhances the
PNS’s effects on the body,
helping your muscles to relax.
This relaxation is vital during stretching as it helps to:
Increase muscle elasticity and range of motion
Reduce the risk of injuries like strains and pull
Improve overall flexibility and performance
09
Basics
By focusing on deep,
controlled breaths, you
not only support your
body’s physical needs
during stretching...
...but also focus your
mind, which can
improve the quality
and effectiveness of
your stretch routine.
10
3 KEY
BREATHING
TECHNIQUES
FOR FLEXIBILITY
Discover how you can adjust
your breathing for more
effective stretching
11
Key Techniques
Diaphragmatic
Breathing
Diaphragmatic breathing involves deep
breaths using the diaphragm, where you
focus on expanding your belly rather than
your chest.
This technique increases
oxygen intake and
promotes relaxation, which
can enhance your flexibility
and performance.
12
Key Techniques
How to Practice
Diaphragmatic Breathing
Sit Comfortably:
Gently cross your legs, rest your hands on your knees
and keep your shoulders, head, and neck relaxed.
Place Your Hands:
One on your upper chest and the other just below your
rib cage to feel the movement of your diaphragm.
Inhale Slowly:
Breathe in through your nose, letting your belly push
your bottom hand out. The top hand should stay still.
Exhale Consciously:
Breathe out through pursed lips as if whistling and
tighten your stomach muscles. Keep the top hand still.
Repeat:
Continue breathing in through your nose & out through
your mouth, feeling your diaphragm rise and fall.
Practice this for 5-10 minutes a day to help
improve breathing efficiency for stretching.
13
Key Techniques
Slow
Breathing
Slow breathing involves taking deep,
measured breaths at a reduced rate
compared to normal breathing.
It helps in relaxing your muscles and
improving your body's oxygen intake,
enhancing your ability to stretch.
Practicing slow breathing while
stretching can help to:
calm your mind
reduce muscular stress
and increase your focus
for more flexibility!
14
Key Techniques
How to Practice
Slow Breathing
Choose a Stretch:
Start with a position that you can hold for about
30 seconds.
Breathe In Slowly:
Inhale deeply through your nose, aiming to fill
your lungs completely in 4 to 5 seconds.
Hold Your Breath:
Hold your breath for 1 to 2 seconds.
Exhale Gradually:
Breathe out through your mouth for 4 to 5
seconds, trying to empty your lungs completely.
Relax into the Stretch:
As you exhale, try to ease a little deeper into
the stretch, relieving any tension.
Repeat:
Continue this pattern of breathing for about
30 seconds in each stretch.
15
Key Techniques
Rhythmic
Breathing
Rhythmic breathing means
syncing your breathing with
your movements or stretches in
a consistent pattern.
This technique helps to
maintain steady oxygen flow
to your muscles, enhancing the
effectiveness of a stretch.
16
Key Techniques
How to Practice
Rhythmic Breathing
Begin a Stretch:
Get into your stretching position comfortably and
be prepared to hold for about 30 seconds.
Inhale in 4 Counts:
Begin inhaling slowly and deeply for a count of four
at the start of the stretch.
Exhale in 4 Counts:
Hold the position and then exhale slowly for a count
of four, deepening the stretch as you breathe out.
Continue the Rhythm:
Repeat this breathing pattern throughout your
stretch for about 30 seconds, syncing each
movement with your breath.
17
HOW TO
BREATHE TO
BEGIN A
STRETCH
A guide for how to deepen your
stretches from the start
18
How to Start
Prepare
with
Inhalation
As you move into a stretch position, breathe
in deeply from your nose to prepare your
muscles and mind for the stretch.
This deep inhalation helps increase blood
oxygen levels and prepares your body to
stretch effectively.
PRO TIP!:
Be sure you are already warm before
beginning a stretching session, especially
if you plan on doing static stretches like
splits or backbends!
Guided warm-ups here:
19
How to Start
Exhale and
Begin Your
Stretch
Use your initial exhale to relax into the starting
position of your stretch, easing any tension in
the muscles through slow, deep breaths.
20
BREATHING
DURING YOUR
STRETCH
Learn how to simply use your
breath for better results while
stretching
21
While Stretching
Take Continuous
Deep Breaths
As you carry out a stretch, keep
taking long, slow, deep breaths to
maintain as much relaxation as
possible in your mind and muscles.
Focus on extending your exhales.
Why? Longer exhales help
increase muscle relaxation
and can facilitate a deeper
stretch.
22
While Stretching
Synchronize
Your Movement
Try to hold the stretch gently with
each inhale and deepen the
stretch with each exhale.
inhale = hold
exhale = deppen
This helps to align your movements
with your breathing to maximize the
stretch and reduce the risk of injury.
23
BREATHING
AFTER YOUR
STRETCH
How to use your breath for a
smoother, faster recovery poststretching
24
After Stretching
Exhale Slowly
to Release
After you finish your
stretch, exhale slowly and
fully as you carefully
release the position.
This helps in gradually
lowering your heart
rate and relaxing your
muscles when coming
out of a stretch.
25
While Stretching
Restore
Normal
Breathing
Right after stretching, continue
with a few normal breaths to
stabilize your breathing pattern.
This helps transition your
body back to a resting state
and aids in recovery.
26
DANCE MASTERCLASS
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