One bit of insider info that isn’t often shared on social media is that if you learn how to breathe and brace, you will be automatically training your “core” and, if you brace correctly under load and train all the primary patterns, you will be getting all the “core” training you will ever need.

Depending on the intensity/load you are using in an exercise will alter the type of brace you will need. 

1. For lighter load, higher rep and unilateral exercises using a “hollowing” of the abdominals will be enough to create stability in the spine. True core strength requires the ability to be mobile as well as strong and stable. The hollow is a great way to create stiffness but allows controlled motion. But, when it comes to heavier loads, especially when the load works directly through the spine (deadlifts or squats). The need for a stronger “brace” will be essential. There are effectively two ways to do this.
2. INHALE – perform a NASEL inhale, and use that inhale to brace. This brace often elevates the ribcage and drives tension into the lumbar spine, which is fine if you naturally round your spine and fall into a “flexed” posture when lifting. But if you naturally over-extend and arch your back, then this isn’t the brace for you.
3. EXHALE – a full MOUTH exhale brings the ribcage down and enables the lifter to control spinal extension better by stacking the ribcage over the hips. Bracing on top of this breath is much better suited for some people. 

The number of reps you do should alter the breathing and bracing technique. Hard INHALES or EXHALES are hard to master and tricky to maintain over reps of 6. So when you do 6+ reps you can use a lighter version of the technique or a hollow to stabilise the spine. Simply because high reps = low load, and low load require less spinal stability to manage.

HARD braces are not an optimal way to breathe. We use them because of the demands of specific exercises at certain loads. Various breathing techniques (including some relaxing breathing drills) should be used throughout your sessions. 

If you have a question for me, please feel free to join in my weekly Q&As which I host on my Instagram channel. 

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