Breathing and bracing in fitness has always fascinated me — in ten years of attending gym classes — Les Mills, HIIT, body pump, spin — the most I’ve ever heard an instructor say about breathing is “don’t forget to.” And on bracing? The single cue: “pull your navel to your backbone.”

I don’t mean this arrogantly, but it makes me feel light years ahead of most class instructors when it comes to core and breathing awareness. As a coach, I know that simply sucking the stomach in doesn’t reflect how true bracing and diaphragmatic function work.

And here’s the truth:

In most group fitness classes, breathing cues stop at the basics.

The old-school “navel to spine” advice is outdated.

What clients really need is 360° bracing and controlled exhales, not hollowing and hoping.

Why “Navel to Spine” Falls Short in Breathing and Bracing in Fitness

The old cue of “navel to spine” comes from a rehab context in the 90s. It was meant to activate the deep abdominal muscles after back injuries. The problem is, it got overgeneralised. Instead of creating strength and stability, hollowing the belly actually reduces intra-abdominal pressure — leaving the spine less supported under load.

That’s why in lifting, athletics, or even dynamic HIIT training, this advice falls flat. It’s not dangerous on its own, but it’s inadequate when the goal is performance, stability, and injury prevention.

Why Most Instructors Don’t Teach It

Time pressure — Classes are built around music, choreography, and intensity. There’s no time to deep-dive into mechanics.

Training gaps — Group fitness certifications skim over breathing. Instructors aren’t trained like strength coaches or rehab specialists.

Assumptions — It’s assumed clients will “just breathe naturally” unless reminded not to hold their breath.

The result? Breathing and bracing become afterthoughts in environments where they should be front and centre.

What Proper Breathing and Bracing in Fitness Looks Like

Instead of hollowing, proper bracing involves:

• Diaphragmatic control — Breathing low into the ribs and belly, expanding 360°.
• Intra-abdominal pressure — Using the diaphragm, obliques, and pelvic floor to create a natural belt of stability.
• Controlled exhales — Breathing out with resistance (not just letting air burst out), which keeps tension and protects the spine under exertion.

This kind of bracing is what lifters, fighters, gymnasts, and even yoga practitioners (when applied differently) rely on for safe, powerful movement. For more techniques on controlled breathing, check out Gentle Breathing Practice.

Why Breathing and Bracing in Fitness Matters for Your Training

Teaching clients to breathe and brace correctly means:

• More power output — Stability allows strength to transfer more efficiently.
• Injury reduction — Protecting the spine and joints during load.
• Better endurance — Breathing efficiency delays fatigue. When you focus on breathing and bracing in fitness, clients gain more power, reduce injury risk, and build endurance.
• Confidence — Clients feel stronger and more in control.

For advanced performance techniques, see Breath Control for Performance and Recovery and a detailed discussion of intra-abdominal pressure in training at Verro Training.

The Takeaway

“Navel to spine” might still echo in mainstream fitness studios, but it belongs in the past. If you want performance, stability, and resilience, the answer is not hollowing — it’s bracing with breath.

The sooner group fitness instructors bring this into their classes, the sooner clients will train safer, stronger, and smarter.