Why Most People Are Breathing Wrong (And How to Fix It) | Dr. Kelly Starrett | Align Podcast #530

16 snips

Feb 13, 2025

Dr. Kelly Starrett, a renowned physical therapist and bestselling author, dives into the vital connection between breathing and performance. He discusses common mistakes in breathing techniques that hinder athletic and everyday movements. The conversation emphasizes the role of diaphragmatic breathing in improving core stability and performance. Starrett shares practical tips to enhance breath control, linking it to functional movement and vitality, making this a must-listen for both athletes and anyone looking to feel better.

Ask episode

AI Snips

Chapters

Books

Transcript

Episode notes

INSIGHT

Breathing's Importance

Breathing is the spine's first movement, crucial for functional movement.
Prioritize breathing mechanics for performance and pain management.

ADVICE

Daily Breathing Practice

Practice breath spin-ups, hip spin-ups, or shoulder spin-ups daily.
Incorporate breath holds during warmups for improved CO2 tolerance.

ANECDOTE

Water Polo Team Breathing

Kelly Starrett worked with Cal Berkeley's women's water polo team.
They used breath spin-ups to improve performance and reduce anxiety.

Get the Snipd Podcast app to discover more snips from this episode

Get the app

The Spinal Engine

Serge Gracovetsky

The book presents arguments and data that suggest the spine, rather than the legs, is the main engine for human locomotion. It traces this function back to our fish ancestors and explains how the spine's activity has evolved to guide the pelvis during gait. The book provides a theoretical and clinical analysis of the normal function of the spine, describes how its function degrades, and proposes a method for objectively measuring spinal function. It also discusses the clinical use of this methodology and its implications for understanding and treating spinal injuries[2][3][5].

Muscles and meridians

Phillip Beach

Philip Beach's "Muscles and Meridians" explores the intricate connection between muscles and meridians in the human body, drawing from both Western and Eastern perspectives. The book delves into the anatomical and energetic pathways, providing a comprehensive understanding of how these systems interact to influence movement and overall health. It offers insights into the fascial network and its role in transmitting forces throughout the body, highlighting the importance of integrated movement patterns. The text is richly illustrated with diagrams and anatomical references, making it a valuable resource for healthcare professionals and movement enthusiasts alike. Beach's work emphasizes the holistic nature of the body and the interconnectedness of its various systems.

Becoming a Supple Leopard

The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance

Glen Cordoza

Kelly Starrett

In 'Becoming a Supple Leopard', Dr. Kelly Starrett shares his revolutionary approach to mobility and maintenance of the human body. The book teaches readers how to hack their own movement to live a healthier, more fulfilling life. It includes step-by-step instructions on performing basic maintenance on the body, organizing the spine and joints in optimal positions, restoring normal function to joints and tissues, and accelerating recovery after training sessions. The book also covers how to properly perform strength and conditioning movements, identify and correct inefficient movement patterns, and prevent and rehabilitate common athletic injuries. This updated edition includes more than 80 pages of new content and has been thoroughly revised for easier use.

Built to Move

Kelly Starrett & Juliet Starrett

Kelly Starrett

Kelly Starrett's "Built to Move" is a comprehensive guide to improving movement and mobility. It emphasizes the importance of proper movement patterns and addresses common movement limitations. The book provides practical exercises and strategies for improving posture, flexibility, and overall physical function. Starrett's focus on functional movement and injury prevention makes it a valuable resource for athletes and individuals alike. The book's clear explanations and practical approach have made it a popular resource for those seeking to improve their movement quality and prevent injuries.

Ready to run

Unlocking Your Potential to Run Naturally

Kelly Starrett

In 'Ready to Run', Kelly Starrett and T.J. Murphy provide a comprehensive approach to running injury-free. The book focuses on 12 performance standards that runners must develop to prepare their bodies for top-performance running. It covers topics such as shoe choice, foot health, exercises to improve running biomechanics, mobility, and injury prevention. The authors emphasize the importance of proper mechanics, warm-up and cool-down routines, and the use of tools like compression socks to aid in recovery. The goal is to help runners maintain a lifelong running practice without the constant risk of injury[1][3][4].

In this episode of the Align podcast, I’m joined by Dr. Kelly Starrett to break down the connection between breath, movement, and performance. He highlights the common pitfalls in training with breath, demonstrating how tweaks in our breathing technique can be a game-changer in our performance and vitality.

Whether you're an athlete or just looking to move and feel better, this conversation is for you. OUR GUEST

Dr. Kelly Starrett is a coach, physical therapist, two-time New York Times & Wall Street Journal bestselling author, speaker, and co-founder of The Ready State, the world's most comprehensive collection of guided movement, mechanics, and mobility instructional videos.

DR. KELLY STARRETT

📸 IG ▶ https://www.instagram.com/thereadystate/

🌍 The Starrett System ▶ https://thereadystate.com/starrett-system/

AARON ALEXANDER

📸 IG ▶ https://www.instagram.com/aaronalexander/

🤳 TIKTOK ▶ https://www.tiktok.com/@alignmethod

👉 SUBSCRIBE ▶ https://www.youtube.com/@AlignPodcast?sub_confirmation=1

🌐 WEBSITE ▶ https://www.alignpodcast.com

ABOUT

Aaron Alexander is a pioneering manual therapist and movement coach with over 5 years experience. He is the founder and creator of The Align Method, author of The Align Method book, and host of The Align Podcast which has ranked #1 in Nutrition on Apple Podcasts.

Aaron has worked with some of the world’s greatest professional athletes, performers, and celebrities to help relieve pain, improve strength, better flexibility, and ease the mind and body.

On this channel, Aaron interviews renowned experts in a range of fields focused on improving the mind and body. This mind and body podcast will teach you all that you need to know to become the healthiest version of yourself by integrating simplified ancient techniques and the foundational principles of The Align Method to strengthen your body, balance the mind, and activate healing systems in daily life.

The mission? To be the best personal growth podcast about healthy habits, redefine functional movement, and make fitness who you are; not what you do.

TOPICS

1. Breath and movement connection

2. Athletic performance and breathing

3. Mobility and longevity

4. The role of the diaphragm

5. Hip function and movement efficiency

6. Functional fitness principles

7. Yoga and mobility training