The Power Behind Breath in Dance
By Ella Kim, DWC Blog Contributor
“‘Suck in’ ‘Engage your core’”
Photo Credit: National Institute of Health
Two phrases that seemed synonymous to me in dance. I remember learning proper ballet technique with the image of a corset. During barre, my instructor would inhale sharply, shrinking her waist while pointing at me to do the same. A silent reminder that good posture included a sucked-in stomach.
As the focus of my dancing shifted from learning specific body placements to developing dynamic movement qualities, restricted breathing held me back. I’ve recognized a pattern in my dancing of breathing shallowly in my chest instead of taking fuller breaths from my diaphragm. This shallow breathing lifts my shoulders and tightens my neck, stiffening my dancing. I get corrections for high shoulders, but I feel like I cannot drop them.
What if we taught a more complete understanding of the mechanism of “engaging your core”? A technique I learned through aesthetic indicators could be equally, if not more successfully, taught with breath and motion in mind.
To bring a sense of ease to my dancing, I’ve been trying to re-train myself to breathe from my diaphragm. Sometimes referred to as belly breathing, this shift frees up my upper body and gives me back control of my shoulders. When dancing, I focus on the space below my rib cage, making sure to expand into my sides and back with each inhale.
This shift to belly breathing has helped more than my port de bra. Sports medicine research has shown that intra-abdominal pressure (IAP) coordination is key to accurately using core strength.
In 2013, a research team published “Dynamic Neuromuscular Stabilization & Sports Rehabilitation,” a report investigating IAP’s role in stabilizing the spine. They found that belly breathing plays an essential role in core stability, which “is not achieved purely by adequate strength of abdominals, spinal extensors, gluteals or any other musculature; rather, core stabilization is accomplished through precise coordination of these muscles and intra‐abdominal pressure regulation by the central nervous system.”
What does all that mean for dancers? Don’t hold your breath at the barre! It is important to have good coordination of stabilizing muscles (not just strength), and good coordination comes from deep breaths. IAP regulation comes from the central nervous system. This system consists of the diaphragm, pelvic floor, and transverse abdominis, which work together to create internal pressure. Increasing IAP helps unload the spine in specific postures.
Photo Credit: National Institute of Health
As I break my shallow breathing habit, I have found it helpful to time my inhales and exhales with my dancing. Knowing that my IAP is what helps me stabilize, I try to exhale through tough movements. Before, my instinct was to inhale and hold my breath in these moments, but by releasing the breath I can engage more of my core stability.
In a challenging move like an Italian fouetté, core stability and IAP are very important in helping me balance on my supporting leg while my working leg moves to initiate the rotation of my body. To avoid injury (like rolling an ankle or tweaking my back) and provide maximum stability in the move, I’ve found it helpful to exhale as my working leg brushes upwards and my body flips from fouetté to back attitude. That is when I need the most stability and neural control.
By being more intentional with my breathing while dancing, I have begun to use breath as a strengthening tool. Harnessing the body’s natural rhythms is freeing up my movement quality and making me a steadier dancer.
By Ella Kim
Ella Kim began dancing at 4 years old. She focused primarily in ballet until finding a love of modern and contemporary dance in high school. She is currently pursuing a BFA in Dance at George Mason University. On breaks from school, she's had the opportunity to dance as a guest artist for Trillium Dance Collective. Ella enjoys investigating different aspects of the dance world and is thankful to DWC for giving her a platform.