From Belly Breathing To Diaphragmatic Breathing

One of the topics that I’ve dived in deeply this year was various breathing techniques. I began experimenting with what I learned from my mentor, Ian Markow, in my body for three months before bringing it into my client work.

Here is how I use to breathe:



Here is how I breathe now:



And, this shift made the most significant change in my body 👇🏻

✨ My posture has improved significantly

✨ I began activating my glutes differently

✨ I effortlessly continue nose breathing on long hikes without feeling the need to open my mouth or have a dry mouth

✨ The residue of my post-concussion symptoms began diminishing

✨ My spine has never been this mobile, no lower back stiffness in the morning

✨ My jaw tension has reduced significantly

✨ I rarely have anxiety

✨ Feeling that my body weight is more equally distributed on my feet

To just name a few!

Shifting your breathing from belly breath (demonstrated in the first video) to expanding your ribs 360 degrees (back and ribs to the left and right) can be especially helpful for those who have flared-up ribs. Ideally, you want to reach a long exhale of 8 seconds, but you can start anywhere so you can transition to the next inhale slowly (not rushed).

For me, though, I didn’t flare up my rib, but what I did instead was compressing my spine to keep the rib down, and this breathing practice still helped me change a pattern that I perhaps learned at a young age.

After observing the miracle that proper breathing can initiate in our bodies, I wonder how many injuries could’ve been prevented by improving our breathing and why we are never taught these in school.

And I hope this blog be the invitation you need to explore your most valuable tool, your breath, a little or a lot more.

And always happy to have you try our weekly movement sessions using the code “7DAYTRIAL” here:



Hedi Shah / Movement Specialist . Trauma-informed PT . Heart Resonance Therapist

“It’s not only about moving your body; it’s about connecting to your body when you move.”

Build Upper Back Strength

How to build strong upper back? (Part 1)

One of the popular exercises that we see on back strength is back row, which is a great one, but it only is effective if you have these three pre-requisites:

1/Have a sense of awareness of your upper back; if you don’t have it, you could potentially do the whole back row exercises designed for upper back strength, using your shoulders. 

To improve your upper back awareness, try this.

2/ Posture, posture, posture! If you have a rounded back, stiff chest, and too much tension on your neck, you wouldn’t be able to benefit from the back row exercises. If I were you, I would focus on your posture first. 

Try this to release tension in your upper back, and improve your overall posture:

3/Scapula Control. You won’t have a solid upper back if you don’t know how to move and control your scapula. In this video, I show you how to take your upper body strength to the next level by incorporating scapula mobility and strength. 

Give these movements a try, and let me know how stronger you feel in your upper back. If you’d like to incorporate a more regular movement routine to your life, check out our online studio for a week using the code “7DAYTRIAL”.

Hedi Shah Movement Specialist . Trauma-informed PT . Heart Resonance Therapist

“It’s not only about moving your body; it’s about connecting to your body when you move.”

My Why Behind The JUMP House?

When you are willing to connect to your body, you learn to trust it, befriend it, and let it show you what’s possible for you.
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Your next transformation doesn’t live in the next intense diet, another weight loss tea endorsed by a celebrity, the next 8-week bodybuilding program, the next topical pain killer, another quick fix chiro appointment. And, it certainly doesn’t live in another torturous short-term goal.
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It lives in knowing your body!
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You’ll be in this beautiful body of yours for as long as you live; how could you not want to learn about it, take care of it, support it, and love it?
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Sustainable transformation happens when you learn to be mindful of your body, breath, and how you move and perceive your limitations.
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You come to believe in your body’s magical healing powers when you learn to honor your body and stop trying to fix it.

You can try the studio for 7 days using the code “7DAYTRIAL” at

Desk Dweller’S Mobility Routine

Many of us continue working from home, go from one meeting to another without moving our butt an inch, no more walk to our favorite cafe near the office, or chatting with our colleagues in the hallway, our body gradually began molding into the shape of our office chair 😅⁠ These gentle movements can change the game for you.

She Did It, You Can Do It Too 💪🏻

Hi JUMPer,

I don’t post before after photos of my clients on socials because:

Everyone’s journey is different and unique to their bodies needs, I don’t want you to believe your progress has to look a certain way

I don’t want to come across as a weight loss coach, because I don’t believe in the traditional weight-loss culture at all
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