see all breaths are diaphragmatic but 所有呼吸都是横膈膜呼吸，但
not all are optimally done to match your 并非所有呼吸方式都符合你的
movement goals we're going to dive deep 运动目标。我们将深入
into breathing biomechanics and how to 探讨呼吸生物力学，以及如何
use this fundamental movement to 利用这一基本动作来
maximize your Mobility health and 最大限度地提高你的灵活性、健康和运动
performance so when we breathe our body 表现。当我们呼吸时，身体
needs to create more space or room for 需要为空气创造更多空间，
the air and then it needs to squeeze it 然后再将其排出。
back out the entire body has to get 整个身体必须先
bigger and then the entire body has to 膨胀，然后再
get smaller now this happens to some 收缩。这种情况在身体的各个部位都会发生，
degree everywhere but let's break down 但让我们来分析一下
how this happens in some of the major 它在一些主要区域是如何发生的：
areas the rib cage the ab wall and the 肋骨、腹壁和
pelvis let's start by first looking at a 骨盆。首先，我们来看一个
basic chillin like Bob Dylan normal 基本的、像鲍勃·迪伦那样轻松的正常
breath another word for this is 呼吸。换句话说，就是在
breathing within tital volume when we do 目标容积内呼吸。当我们这样做时，
this we typically breathe in through the 通常通过鼻子吸气，
nose to pull air in our bodies use 将空气吸入体内。利用
what's called negative pressure to see 所谓的负压来观察
what this looks like we're going to use 这个过程。
a syringe now don't ask why I have a 现在，别问我为什么用
syringe but we're going to use it this 注射器，但我们会用到它。这个
syringe Works via negative pressure if I 注射器的工作原理是负压。如果
take it and I take this cup of water and 我拿一个装满水的杯子，然后把
I stick the syringe in it as I pull on
the plunger you'll notice that water 注射器插进去，拉动活塞，你会注意到…… 水
starts to go 开始
in the plunger just like that see how 进入活塞，就像这样。你看，
there's water within it that's because 里面有水。这是因为
negative pressure within this system 系统内的负压
caused water to be pulled in when we 导致水被吸入。当我们
breathe it works the exact same way 呼吸时，原理完全相同：
breathe in through our nose our body 通过鼻子吸气，身体
creates a negative pressure system and 产生负压，
air enters our body the reverse is true 空气进入体内。
when I exhale so I can use pressure of 呼气时则相反，这样我就可以利用活塞的压力
the plunger to push water back into the 将水推回
cup or in our case we push air out of 杯子里，或者在我们的例子中，将空气排出
our bodies and back into the environment 体外，释放到环境中。
the plunger within our bodies that pulls 我们体内吸入
air in is the thoracic diaphragm this is 空气的“活塞”是胸膈膜。它
located in the lower part of the rib 位于肋骨的下部。
cage and when we take a breath there in 当我们吸气时，它会
it descends downward much like the 向下移动，就像
syringe descended to pull water into it 注射器向下移动吸入水一样。
our diaphragm descends down downward to 我们的膈肌向下移动，将
pull air into us when this happens the 空气吸入体内。当这种情况发生时，
airway must expand or get bigger in all 气道必须向各个
directions this includes the nasal 方向扩张，包括鼻腔、咽喉、
cavity the airway within the throat
mouth and neck and within the rib cage 口腔、颈部和肋骨内的气道。
for the lungs to expand the ribs have to 为了使肺部扩张，肋骨必须
move the rib cage must get bigger in all 移动，肋骨必须向各个
directions this creates space for the 方向扩张。这为肺部充气创造了空间，而肺部扩张是
lungs to fill and it does so via three 通过三个
actions the bucket hand handle the pump 动作实现的：吸气、呼吸、呼吸和呼吸。 我们先来谈谈“泵
handle and posterior or dorsal rostral 柄运动”和“后部或背侧
expansion let's first talk about the 扩张”。“
pump handle the pump handle which occurs 泵柄运动”发生
in the front part of the rib cage the 在肋骨前部，
true ribs the ones that attach the
sternum and it involves the rib cage 也就是连接胸骨的真肋骨处。
moving forward and upward during the 吸气时，肋骨向前向上运动；呼气时，肋骨向下向后运动。
inhale and down and back during the
exhale next is the bucket handle this 接下来是“桶柄运动”。这种
occurs throughout the entire rib cage
but the most movement happens within the 运动遍布整个肋骨，但主要集中在下
lower rib cage and this involves the 肋骨。吸气时，
ribs moving outward and upward during 肋骨向外向上运动；
the inhale and down and in during the
exhale lastly posterior or dorsal 呼气时，肋骨向下向内运动。最后是“后部或背侧
rostral expansion happens predominantly 扩张”。这种运动主要发生
in the upper part of the ribs in the 在背部的上肋骨处。
back and when this happens the rib cage
moves backward and upward during
inhalation and then down and back during 吸气时，肋骨向后向上运动；呼气时，肋骨向后向内运动。
exhalation and when these three 当这三种
segmental motions happen all together 节段性运动同时发生时，
the rib cage increases its circumference 肋骨周长增大
and allows the lungs to fill and it's ，肺部得以充盈。
this reason these three motions right 正是这三种运动，使得
here why belly breathing is a bunch of 腹式呼吸显得毫无意义。
baloney you see belly breathing limits 腹式呼吸限制了
normal rib cage motion and this can 正常的肋骨运动，这会带来
negatively affect the pressure between 负面影响。 膈肌的运动会影响
the thoracic cavity the rib cage and the 胸腔（肋骨）和
abdominal cavity which includes the 腹腔（包括骨盆）之间的压力。膈肌的
pelvis now the diaphragm movement 运动不仅
doesn't only affect the rib cage it 影响肋骨，还会对
creates a downward force on stuff within
the abdomen and the pelvis in fact it 腹腔和骨盆内的器官产生向下的力。事实上，它会
pushes down on the viscera which 向下挤压内脏，
includes the guts in the ab wall and the 包括腹壁内的肠胃和
goods in the pelvis to create this 骨盆内的器官。为了产生这种
downward motion the guts have to expand 向下的运动，肠胃必须扩张
or push against the ab wall and the 或挤压腹壁和
lower back but there's also downward 下背部。但同时，肠胃也会向下
movement and this downward movement 运动，这种向下运动会
affects the pelvis so imagine you're a 影响骨盆。想象一下，你是一个
pelvis you're walking around you're 骨盆，你正在四处走动，做着自己的
minding your own business and all of a 事，
sudden you look up oh my gosh and 突然你抬头一看，天哪！
there's these guts that are moving 这些肠胃正在
downward because the thoracic diaphragm 向下移动，因为胸膈膜
is pushing them down you got to do 正在向下挤压它们。你必须做点什么，以免
something so that way they don't fall 它们掉下来，
you know what I mean and so what happens 你明白我的意思吗？于是，
is pelvis goes like got it the pelvis 骨盆就会像
expands in all directions it gets bigger
because the guts push outward into it
just like we saw in the ab wall and then 我们刚才看到的腹壁一样，向各个方向扩张，变大。
we have a motion that happens within the
sacrum it's small but it does happen the 骶骨内部发生的运动虽然幅度很小，但确实存在。
sacrum which is this big bone right here 骶骨（就是这块大骨头）会
tips backward and then the nominates 向后倾斜，然后耻骨（就是
these bones right here your pelvic bones 这些骨盆骨）会
rot rotate outward this increases the 向外旋转。这增加了
surface area in the top part of the 骨盆上部的表面积，
pelvis and it creates more space almost 创造了更多空间，就像
like a basin for the guts to fall into 一个盆子，让内脏落入其中。
this also allows the pelvic floor to 这也使得盆底肌能够
descend downwards almost like a 向下移动，就像
trampoline catching or accepting the 蹦床一样，承托或容纳
guts this motion where the sacrum tips 内脏。骶骨
backwards and the nominat rotate 向后倾斜、耻骨
outwards is called counternutation and 向外旋转的这种运动被称为反向旋转。
that's the basis of what happens when we 这就是我们
take a normal quiet chill breath in the 正常平静地吸气时，
rib cage the ab wall and the pelvis all 肋骨、腹壁和骨盆向
expand outward in all directions and 各个方向扩张的基础。
this position sets the stage for the 这种姿势为
exhale now when we're talking a normal 呼气做好了准备。当我们进行正常的
quiet tidal volume breath the exhale 平静潮气量呼吸时，呼气
happens mostly from passive recoil of 主要依靠
the pelvic floor and the thoracic 盆底肌和胸膈的被动回缩，
diaphragm again it's kind of like a 这有点像
trampoline so when we breathe in the 蹦床。当我们吸气时，
pelvic floor descends downward a little 盆底肌会略微向下移动。
bit so imagine the guts are creating 想象一下，内脏产生
this downward movement to push air out 向下运动来排出空气。
we first have to push the guts up boom 我们首先必须向上推动内脏，就像
so the pelvic floor slingshots the guts 盆底肌弹弓一样将内脏向上弹起。
upward the pelvis has to change its
position to allow this to occur we need 为了实现这一点，骨盆必须改变位置。我们需要
to reduce the surface area on the top 减少上表面的面积，
and so what happens is the sacrum tips 因此骶骨向前倾斜，骨盆骨（髂骨）向内
forward and the pelvic bones the nominat
rotate inward this reduces the surface 旋转。
area up top when you have the sacrum 当骶骨
tipping forward and the nominat rotating 向前倾斜、髂骨
inward this is called sacral mutation 向内旋转时，上表面的面积就会减少。这被称为骶骨突变，
and it's associated with upward movement 它与盆底肌的向上运动有关。
of the pelvic floor as the guts move 随着内脏向上移动，
upward the thoracic diaphragm ascends 胸膈也随之上升。
this movement pushes air out of the body 这种运动将空气排出体外，
much like me pushing water out of the 就像我用注射器挤出水一样。
syringe and when this happens we see a 当这种情况发生时，我们会看到
reversal of the rib cage movements that
we talked about before the front part of 之前讨论过的肋骨运动发生逆转。肋骨前部像
the rib cage the pump handle action sees 泵柄一样向下
the cerum dropping downward the lateral 移动，
rib cage closes Inward and the upper 肋骨侧部向内闭合，
part of the rib cage in the back also 肋骨后部的上部也向内
closes inward all of these motions 闭合。所有这些运动都将
squeeze air out of the body and then 空气挤出体外。 身体先吸气，然后
that's finished by the upper air 上部的空气向
compressing in all directions this 各个方向压缩，完成这一
portion or active breathing is largely 部分，也就是主动呼吸。这部分呼吸很大程度上是
passive and it's not something we should 被动的，我们不应该经常
have to think about that often it should 去想它。它应该
be a low tension low effort action and 是一种轻松、省力的动作。
this is what I coach people through when 这就是我指导人们如何呼吸的方式。当
they think about wow how should I 他们思考“哇，我一天应该怎么
breathe throughout the day well really 呼吸？”时，其实
you shouldn't have to think much about 你根本不需要过多思考。
it at all if anything you should focus 如果非要说有什么需要注意的，那就是专注于以下
on just a few things the first is 几点：首先，
keeping the tongue up against the roof 保持舌头抵住上颚。
of the mouth and that's because the roof 这是因为
of the mouth is also the floor of the 上颚也是鼻腔底部，
nose and so when you create that suction 所以当你用
effect from the tongue it pulls the 舌头产生吸力时，它会把
floor of the nose down this reduces 鼻腔底部拉下来。这可以减少鼻腔的
resistance through the nasal passages 阻力，
which minimizes tension allows you to 从而最大限度地减少紧张感，让你
get more humidified and pure purified 吸入更湿润、更纯净的
air we also want the mouth closed less 空气。我们还要尽量减少嘴巴闭合的时间。这样可以
Air volume minimizes me using some of my 减少我使用一些
bigger muscles to pull air in and then 较大的肌肉来吸气。然后，
you want to go quiet in and out through 你要通过
the nose to keep this activity passive 鼻子轻柔地吸气和呼气，保持这种被动
and chill now this isn't the only 和放松的状态。当然，这并不是
breathing strategy that the body uses in 身体使用的唯一呼吸策略。当
cases where I'm trying to gain more 我试图增加
motion or if I'm doing more intense 运动量或进行更剧烈的
physical exercise I might need to use 体育锻炼时，身体会采用不同的呼吸方式。 我可能需要借助一些“
the big dogs to help me move air in 大块头”来帮助我吸入空气，
Beyond tital volume now these muscles 超越极限容量。这些
that help you do this they cross 帮助你完成吸气的肌肉跨越
multiple joints and when they contract 多个关节，当它们收缩时，
they limit that segmental motion that 会限制
was occurring in various areas of the 身体各个部位发生的节段性运动。
body these muscles are called accessory 这些肌肉被称为辅助
breathing muscles you can definitely 呼吸肌。
wear them the next time you go Club it 下次去夜店的时候，你肯定可以用到它们。
let's first talk about the ones 我们先来谈谈
associated with the inhale muscles 与
within the neck the chest wall and back 颈部、胸壁和背部吸气肌相关的肌肉。这些肌肉
can cause the entire rib cage to lift up 可以使整个肋骨
as as a unit this fills the lungs to a 作为一个整体向上抬起，从而
much larger capacity but most of the 大大增加肺部的充气量。但大部分
movement causes downward and forward 运动会导致
motion of the lungs and the rib cage you 肺部和肋骨向下向前运动。你
often see mouth breathing associated 经常会看到口呼吸
with this as well you might see this 与此相关。你可能会看到举重
happen when a lifter takes a big breath 运动员在进行
in and their back arches before a Max 极限重量举重前深吸一口气，背部拱起。
effort lift this is some of the stuff 这就是
that I'm talking about and it might be 我所说的，
useful in that case because it does 在这种情况下，它可能很有用，因为它可以
increase pressure and takes up space 增加压力并占据空间。
when you're lifting heavy you don't want 当你举起重物时，你不需要
a lot of space and Mobility when you're 太多的空间和灵活性。
trying to move heavy weight conversely 相反，
on an exhale the ab muscles can squeeze 在呼气时，腹肌可以挤出
more air out of the body I'm talking the 更多的空气。 我说的是
obliques I'm talking rectus damn your 腹斜肌，还有腹直肌，该死的，你把
kill this abdominus and more when you 这些腹肌都杀了。当你
see people round more during a full 看到人们在完全呼气时身体更圆润时，
exhale that's what I'm talking about now 那就是我说的。现在
the question we got to ask is breathing 我们要问的问题是，
this way good or bad well it depends 这种呼吸方式是好是坏？这要看情况。
this is a strategy that I might need 这是一种策略，我可能在进行
with the most intense of activities 最剧烈的运动时需要用到，比如
think sprinting think lifting something 短跑、举重物等等。
heavy think more stuff like that that's 这是
because big muscles contract they limit 因为大肌肉收缩会限制
segmental motion and they move things as 节段运动，使身体作为
one piece you need this when you're 一个整体运动。当你
producing high amounts of force and when 产生很大的力量时，你需要这种策略。当
I do something like a Val Salva maneuver 我做瓦尔萨尔瓦动作时，
where I exhale against a closed glotus 我会闭上声门呼气，
or my mouth being shut this can 或者闭上嘴巴，这可以
significantly increase pressure within 显著增加
the body which allows me to produce a 体内压力，使我能够产生
ton of force the force needed to lift 巨大的力量，举起重物所需的力量，
them heavy ass weights and the force is 而且这种力量非常
strong with you now think about it do 强大。现在想想，
you want this strategy when you're 当你躺在
chilling on the couch or when you're 沙发上放松或者
trying to improve Mobility probably not 试图提高灵活性时，你想要这种策略吗？可能不需要，
because during most circumstances when 因为在大多数情况下，当
we're not exercising at an intense level 我们不进行高强度运动时，
we want to use tidal volume and we want 我们希望利用潮气量，并
to preserve that segmental motion 保持这种状态。 节段性运动之所以重要，是因为
because that allows us to have more 它能让
mobility within our bodies which reduces 我们的身体拥有更大的活动范围，从而减少
loading in local areas and also when 局部区域的负荷。而且，当
we're trying to gain motion I don't want 我们试图增加活动范围时，我不希望
these big muscles going on fego that 那些跨越多个关节的大肌肉群过度用力，因为
cross multiple joints cuz remember they 它们会
limit motion so we already know how 限制活动范围。我们已经知道
chill breathing should go we also know 放松呼吸的正确方法，也知道
how to breathe when I need to produce 在需要发力时应该如何呼吸。
Force but what's the best way to breathe 但是，
when you're trying to gain Mobility if 当
I'm trying to increase motion between 我想增加身体各
segments I need to think about three 节段之间的活动范围时，最佳的呼吸方式是什么呢？我需要考虑三个
things breathing style body structure 方面：呼吸方式、身体结构
and body position let's talk technique 和身体姿势。我们先来谈谈技巧。
first to improve Mobility I need a 为了提高活动范围，我需要在
middle ground between chill breaths and 放松呼吸和深呼吸之间找到一个平衡点。
big breaths I need enough motion so I 我需要足够的活动量，以便
can produce Mobility Beyond tidal volume 能够产生超越潮气量的活动范围。
because even though you have segmental 因为即使你进行了节段性
motion we're not pushing into more 运动，我们也没有将关节推到更大的
middle or even end range joint positions 中段甚至末端活动范围。
remember this is subtle but I don't want 记住，这一点很微妙，但我不想
so much motion that I produce a crap ton 活动量过大，以至于产生过多的
of tension and limit my Mobility I also 紧张感并限制我的活动范围。我还
need to think about how I position my 需要考虑我的
body so what's the middle ground what I 身体姿势。那么，如何找到平衡点呢？我
found is using elements of both on the 发现，在吸气时，结合放松呼吸和深呼吸的元素是可行的。
inhale you want to think more tidal 你需要更多地思考…… 潮汐
style you want to limit your tension 式呼吸法中，你需要控制身体的紧张程度，
during this because when we breathe in 因为吸气时
we create more space we have to expand 我们会创造更多空间，我们需要扩张身体。
if I'm trying to improve Mobility I want 如果我想提高灵活性，就需要
as much space as possible tension is 尽可能多的空间，紧张反而会
going to be counterproductive in that 适得其反。
regard so we want the breaths to be 所以，我们希望呼吸保持
chill the way I coach this is thinking 放松。我的指导方法是，想象
about having the tongue on the roof of 舌头抵住上颚，
the mouth it's going to be quiet in 轻柔地
through the nose and I want this to take 通过鼻子吸气，这个过程
about a four to six count but you only 大约需要四到六秒钟，但你只
want to pull about 需要吸入
75% of your maximal inhale this is the 最大吸气量的75%左右。这是唯一
one time keeping a 100 goes wrong 一次吸气量达到100%会出错的地方，
because if you take a maximal breath of 因为如果你吸入最大量的
air in you're going to use those 空气，你会用到
accessory muscles that's it's going to 辅助呼吸肌，这会
create more tension and that's going to 产生更多紧张，从而
limit your range of motion now during 限制你的活动范围。
the exhale you want to move a bit more 呼气时，你需要排出更多
air out so you can create more motion 空气，这样才能
within the body for this I cue a soft 在身体内创造更大的活动空间。我的指导是轻柔地
exhale through the mouth also about a 4 通过嘴巴呼气，同样需要四
to six count and you only want this to 到六秒钟，你只需要呼出
be
75% of your maximal exhale because again 最大呼气量的75%，因为
if you go beyond that you're going to 如果你超过这个量，就会限制活动范围。 你会
produce too much tension and that's 产生过多的紧张感，这会导致
going to move multiple segments together 多个节段同时运动。
you also want to make a little bit of 你还需要发出一些
noise because I want a little bit more 声音，因为我想要比被动呼吸
rib cage movement then I might get with 时更大的肋骨运动幅度。
just a passive breath if you get it 如果方法
right you should see simultaneous 正确，你应该能看到
movement of the rib cage the ab wall and 肋骨、腹壁和骨盆的同步运动。
the pelvis you can maximize this further
if you think about your body structure 如果你仔细想想自己的身体结构，就能进一步增强这种效果。剧
spoiler alert our rib cages have 透一下，每个人的肋骨结构都不
different builds this study here shows 一样。这项研究表明，
that rib cage shape differs depending on 肋骨的形状会因
the area that your ancestors came from 祖先的居住地而异。
this shape difference affects what 这种形状差异会影响
motions are or are not available within
the rib cage point point being breathing 肋骨的运动范围。也就是说，
movements do not look the same for each 每个人的呼吸运动都不相同。
individual check out these two dudes 看看这两个人，
both I coach to breathe the exact same 我指导他们用完全相同的
way look at the person on the left his 方式呼吸。看看左边那个人，他的
lower ribs move more up and down on the 下肋骨上下运动更多；而
other hand the person on the right has 右边那个人的
ribs that move more sideways this 肋骨左右运动更多。这
illustrates how structural differences 说明了结构差异如何
affect the movement of breathing we can 影响呼吸运动。我们可以
break these structural differences 将这些结构差异分为
between two extremes that lie on a 两个极端，它们位于一个
Continuum and those would be rib cages 连续谱上：一个是肋骨
that are wider and more open oval shaped 更宽、更开放的椭圆形，另一个是……
and rib cages that are narrower or more 肋骨较窄或呈
cylindrically shaped those with wider 圆柱形的人，与
rib cages have a harder time closing 肋骨较宽的人相比，更难闭合胸骨
their middle angle which is called the 下角（也称为下
infras sternal angle and there are 胸骨角）。有些
people who have movement that's more up 人胸骨下角的活动幅度更大，就像
and down like a garage door opening and 车库门开关一样上下摆动。而
closing narrower rib cages on the other 肋骨较窄的人胸骨下角的
hand have limited opening so we see this 开口较小，我们可以看到，
angle here your infernal angle doesn't 他们的胸骨下角
open as far and the motion is more in 开口较小，活动幅度更大，就像
that side to side Direction like an
elevator door opening and closing now we 电梯门开关一样左右摆动。我们
still want to keep the pace at a 4 to 仍然要保持4到
six count and it's 75% of a maximal 6拍的节奏，
breath in or breath out but we can 吸气或呼气量为最大吸气或呼气量的75%。但是，我们可以
change mouth position during the exhale 在呼气时改变嘴部位置，
to affect the movement that we need at 以影响
the lower rib cage wider rib cages need 下胸骨所需的活动。肋骨较宽的人需要
pursed lips to help increase pressure 抿嘴来增加压力，从而
which allows the lower rib cage to close 使下胸骨
better narrow rib cages on the other 更好地闭合。而肋骨较窄的人则
hand want big open mouths because we 需要张大嘴巴，因为我们
want to limit closure of the lower rib 要限制下胸骨的闭合，
cage because they're already good at 因为他们已经很擅长闭合下胸骨了。
that now while technique and structure 虽然技巧和结构
are two critical pieces of the puzzle we 是两个关键因素，但我们
also have to consider the positions that 也必须考虑
we perform Mobility drills in as this 我们所采取的姿势。 移动练习之所以重要，是因为它
can bias where we're starting from an 会影响我们从
airflow standpoint and the amount of 气流角度出发的起始位置以及
movement in a given area now I want to 特定区域的移动量。我想
be clear this isn't an on andof switch 明确一点，这并非简单的开关操作，
but it's more about making slight 而是通过
alterations in air flow to determine 对气流进行细微调整来确定
this we have to look at the starting 这一点。我们必须观察起始
position because that's going to buy us 位置，因为这将决定
where air sits and where our abdominal 气流的位置以及我们腹腔
contents are and where it's going to get 内容物的位置，从而
a better idea of what I'm saying we're 更好地理解我的意思。我们
not going to choose the thug life we're 不会选择“暴徒生活”，而是
going to choose The Jug life we're going 选择“水壶生活”。
to look at this jug of water now if you 现在，让我们来看看这个水壶。如果你
look at it up close you'll notice that 仔细观察，你会发现
most of the water sits towards the 大部分水都集中在
bottom but if I tip it this way well now 壶底。但如果我把它倾斜，
I can put some of the water towards the 就可以把一些水倒过来，
handle and same thing if I tip it all 同样地，如果我把它
the way upside down the bulk of the 完全倒置，大部分
water sits closer to the open opening 水会靠近壶口，
and the bottom isn't filled and that's 壶底不会被装满。这是
because gravity causes passive 因为重力会被动地
positioning of where the water's located 改变水在
in The Jug the same thing happens to our 水壶中的位置。
bodies when we're in different positions 当我们处于不同的姿势时，我们的身体也会发生同样的情况。
air since we always have some air in us 因为我们体内始终有一些空气，
at time and viscera rests in 而内脏的位置取决于
relationship to where my body is at in 身体相
relationship towards the pull of gravity 对于重力的位置。
for example when I'm on my back most of 例如，当我仰卧时，大部分
the stuff is resting backwards when I'm 内脏都向后移动；当我俯卧时，空气和内脏会向前移动；当我侧卧时，空气和
on my stomach air and the viscera are 内脏会
moved more forward and then when I'm on 向下移动；当
my side air and the guts are resting
towards the ground if I'm standing stuff 我站立时，内脏会向下移动；
sits downward and if I'm upside down 当我倒立时，内脏会向上移动。
stuff rests more up the arm and leg 手臂和腿的
position can also influence where air 位置也会影响空气
and the guts are sitting because moving 和内脏的位置，因为移动
or positioning the arms and legs affects 或调整手臂和腿的位置会影响附着
tension within tissues muscles that
attach to the rib cage pelvis and more 在肋骨、​​骨盆等处的肌肉组织的张力。
and it works kind of like Newton's law 这有点像牛顿定律，作用力
equal and opposite actions if your limbs 与反作用力相等。如果你的四肢
are in front of you air and the guts are 在你身前，空气和内脏就会向后
going to move backwards if your limbs 移动；如果你的四肢在
are behind you air and guts will be more 你身后，空气和内脏就会向前移动；
forward if your limbs are up in the air 如果你的四肢抬起，就会向下
that pushes stuff downward and if your 推动内脏；如果你的
arms and your legs are underneath you 手臂和腿在你身下，就会
that's going to push the guts and air
upward then when you breathe air flow 向上推动内脏和空气。当你呼吸时，气流……
and the guts move away from the resting 内脏会从静止
position into other directions it's a 位置向其他方向移动，这是一个
common gradient things move from an area 常见的梯度，物质会从高浓度区域（物质密集的地方）移动到
of high concentration where a bunch of
stuff is to stuff where it's not areas
of low concentration for example let's 低浓度区域。例如，
say I'm on my back and my arms and legs 假设我仰卧，四肢放在身前。
are in front of me based on this air and 根据呼吸情况，
the guts will start in a more backward 内脏会从
position closer to the ground when I 靠近地面的后方位置开始移动。当我
breathe air and guts will move more 呼吸时，内脏会
forward and to the sides and because 向前和向两侧移动。由于
gravity is creating a downward pull 重力会产生向下的拉力，侧向移动
there's likely more sideways movement 可能比向前移动更多，
than there is front movement and this is
supported by this study right here so 这项研究也支持这一点。那么
then which which position should I 我应该选择哪种姿势呢？
choose well it depends on what motions 这取决于
you're limited in if you bias backward 你的活动受限程度。如果你倾向于向后
expansion so movement towards the back 扩张，也就是向
side of the body that's going to improve 身体后侧移动，这将改善
flexion abduction and external rotation 屈曲、外展和外旋
based movements frontward expansion 等动作；向前扩张则可以改善伸展、内
improves extension adduction and 收和
internal rotation based movements inside 内旋等动作；向内扩张则可以
positions improve a little bit of both 改善两者，
which is useful for people who are hella 这对身体非常僵硬的人很有帮助。
stiff now you could determine where you 你可以
need to create this expansion by testing 通过测试
the people you work with or your 你的同事或你
yourself the most comprehensive way to 自己来确定需要进行哪些方面的扩张。最全面的
start can be found in this video right 入门方法可以在这个视频中找到。 就在
here 这里