I committed to learn how to sing in 2020. The biggest thing that was holding me back was a total lack of breath control and being a vertical chest, neck and mouth breather. So I've worked daily on diaphragmatic belly and ribs breathing (abdomino-thoracic) in the following manner.

Before I do my daily vocal exercises from singing coach Stevie Mackey (approximately 20 minutes), I start with 10 minutes of this continuous resisted breathing work and 10 minutes of mobility work with a breath focus (mainly the shin box position and flows off of it). Though I've got a really long way to go, I can now sing a lot louder and hold notes for way longer from this routine, especially with my chest voice.

The performance benefits from this meditative breath training have also been huge in the gym as I can go harder for longer in my training and I achieve flow-state focus. This has also helped me tremendously in being able to consistently talk during my intense follow-along workouts every week. In the past, I'd lose my voice, nearly pass out, and be mentally and physically wasted the rest of the day from such intense oxygen deprivation.

HERE'S HOW IT WORKS:

- Perform this 10-minute breathing routine 6 days per week with 1 day off for full recovery.

- I personally do it to start my day after coffee and a hot shower.

Part 1: 5 minutes (nose and mouth)

- Phase 1: 3 seconds inhale through the nose (one nostril closed)
- Phase 2: 3 seconds hold
- Phase 3: 3 seconds exhale through the mouth with pursed lips*
- That’s 1 rep that takes 9 seconds to complete
- Perform max quality reps for 5 straight minutes

Part 2: 5 minutes (mouth only)

- Phase 1: 3 seconds inhale through the mouth with pursed lips*
- Phase 2: 3 seconds hold
- Phase 3: 3 seconds exhale through the mouth with pursed lips*
- That’s 1 rep that takes 9 seconds to complete
- Perform max quality reps for 5 straight minutes

Weekly Progression

Week 2: 4 seconds for each phase (12 seconds per rep)
Week 3: 5 seconds for each phase (15 seconds per rep)
Week 4: 6 seconds for each phase (18 seconds per rep)
Week 5: 7 seconds for each phase (21 seconds per rep)
Week 6: 8 seconds for each phase (24 seconds per rep)
Week 7: 9 seconds for each phase (27 seconds per rep)
Week 8: 10 seconds for each phase (30 seconds per rep)

*Consider adding a resisted breathing device for the mouth like the BreatherFIT for best results:

https://www.pnmedical.com/product/breather-fit/

It also gives you a way to intensify this routine after week 8 by increasing resistance of the inhalation, exhalation or both. Just be sure to start on the lower settings so that you don’t overuse the secondary respiratory muscles of your face, neck and chest!