The Engaged Inhale follows the ZipUp Activation and is the foundation of not only increasing your lung capacity, but also creating a stable base of support for your exercise routine.

As the diaphragm lowers, it also serves as a postural support mechanism, while massaging the organs below, and increasing the air into the lungs at the top of the Breath Cycle.

Over the years of instructing a timed inhale during workouts, I found anecdotally, that the inhalations were "getting lost". For example, if I instructed a 4-count inhale, at times there would be a success with the LONG continuous inhale, but on most occasions, the student would either become distracted or confused as to whether they were inhaling or exhaling.

When I began to instruct the stacatto, "sharp" double inhale as preparation for movement paired with exhale, I witnessed greater success with the volume of air inhaled (improving lung capacity) and the active bracing of the core in conjunction with exercise. The "sharpness" of the 2-beat inhale keeps the brain alert and focused on the amount of inhales being taken, effectively taking in the air required for the subsequent 8 Second Engaged Exhale.

Not only is the Double Inhale supported by my personal observations as a trainer, but also by science! The Physiological sign was first studied in the 1930s by neurobiologists and later by Jack Feldman at UCLA, a professor of neurobiology and respiration expert. The research supports that a double sharp inhale followed by a long exhale is highly effective at de-stressing the system. The sharp inhale followed by a long exhale serves as a recovery from the rising carbon dioxide levels, and provides a method of increasing the parasympathetic nervous system (rest and digest or CALM).

You may notice that when exercising while performing this breathing your heart rate increases on the inhale and lowers or maintains a rate on the exhale. This also happens when at rest. Your heartbeat rises on the inhale and lowers on the exhale. The inhale for 2 seconds and exhale for 8 seconds that is performed in the Breathography Breath Cycle is a known formula for improving the nervous system, increasing a sense of calm during exercise.