Now that we have seen, understood and known what's what, it is not surprising why most readily available "hows" on bracing for lifters, athletes and the like, are being instructed like so.
It is a bit comforting at least to see that these "instructors" (or theirs) do connect bracing and breathing. That they didn't just write pages or recorded themselves stating to "just brace" and not mention breathing at all.
However, the disappointment creeps back on when I see that ...
None of the "instructors" are breathing or demoing it properly. Nor are they fully body aware. As a result, the "instruction" is of no use to someone who is serious and is seeking the truth instead of just an answer.
If it is intuitive enough to realize that the manner we breath has a direct impact on the manner we protect our spine and core, is it not best then to first make proper breathing intuitive before regurgitating "instructions" to others?
Please understand this ...
One must have a proper experiential understanding of breathing. A partial understanding will only lead one astray from truly knowing how to brace.
And perhaps one way to reach or experience such an understanding is by not getting lost in the "hows" of the internet!
The "hows" of breathing
The consequences of asking "how to x" is that one gets inundated with information overload. This is expected. It is 2018.
What is perplexing, however, is that even with something as basic as breathing there are so many "techniques" and "methods" available. Such as ...
"Belly Breathing", "Back breathing", "Crocodile breathing", "Valsa maneuver", "Breathing into the sides" ...
One must realize that the question that needs being asked is not "which one is right for me?"
Or "Which one suits best my activity?"
Or "Which one should I make the next video on?"
It is this -> "Why are there so many!?"
Or rather "Why do I not know how to breathe?" (obviously, the context is while lifting or other arduous activity)
And that is because all these "techniques" are as dangerous as the isolated cues one uses for movement. It makes one dependent on them. Any such cue or technique is like the crutch that the injured uses to walk. The "injury" in this case is ignorance or lack of seriousness and hence understanding.
Perhaps instead of looking for the "hows" it will be more helpful to know the what's of breathing. For it might spark a stronger desire in one to master their breath and integrate it in their movement patterns.
Understanding the breath
The breath is much more than just inhalation and exhalation ...
The breath is a means to tighten the core. Another reason why actively trying to brace is misguided. Because having control of deep postural muscles and proper breathing automatically makes bracing "happen". Bracing becomes the by-product without the need to think about it!
The breath is a means to awaken dormant muscles. The way to connect to the unused, deeper lumbopelvic muscles is much easier when proper breathing is an ally. As the deeper muscles are meant to respond to and work synergistically with it.
The breath is a means to see into the body. By focusing the breath into different areas of the body with a conscious intention of creating space and of "navigating the tight spots", one is able to become more aware of their inner makeup. This has almost an immediate impact on one's posture and movement patterns.
And finally, being able to do the above three opens the avenue towards reaching an ultimate state of being integrated.
Body awareness
Body awareness is best described as having a third eye. One with which one does not see the world. But oneself and their movement patterns.
One could say that the concept of proprioception is similar. To that, I will argue that where proprioception just scratches the surface, body awareness takes it to a whole another level. For the latter is about physically knowing oneself inside-out.
Body awareness is so closely tied with breathing that mastering one cannot be done without the other. Or rather, understanding the "art" of breathing will indirectly make one more aware of their body and vice versa.
Breathing and awareness cannot be done justice by intellectualization or writing or reading. Such elements of movement are only really understood through one's own experience. Driven by the desire to become a better mover.
Or rather, a more natural and effortless mover.
And a True human being.