Just when young dancers need oxygen the most—during a challenging balance or speedy petit allégro—it often seems they instinctively hold their breaths. Sometimes this happens as a reaction to stress; other times it might simply result from a constant sucking in of the waistline. No matter, it is an important habit for dance teachers to break.
"Dancers do not want their bellies sticking out, so most of them never breathe deeply enough and only take very shallow breaths into their upper rib cage," explains Marika Molnar, founder of Westside Dance Physical Therapy. "This reduces the amount of oxygen that gets into the blood to nourish the working muscles." Limiting the breath can also bring aesthetic and functional issues, from appearing stiff or uncoordinated to experiencing fatigue and exhaustion from not getting enough oxygen to your working muscles. In order to start coaching a deeper breath or diaphragmatic breath, it is necessary to help students understand the muscles at work with every inhale and exhale. While much time is spent having dancers work on their core, most often the abdominals are the focus and the topmost muscle is ignored: the diaphragm. The diaphragm is best described as a thin, dome-like muscle that acts as a partition separating the thoracic cavity, or chest, from the abdomen.
Getty Images<p><strong></strong><strong>Tip:</strong> If you get lightheaded doing this exercise in a standing position, try it sitting or lying on your back.</p>
Marika Molnar founded Westside Dance Physical Therapy in NYC. Photo by Rachel Papo