Joined
·
1,830 Posts
Seems like a simple concept. Inhale, exhale then wash rinse and repeat all day 365 days a year. You've been doing it since you were introduced to your parents in the delivery room, and yet most people are doing it incorrectly. Given that it has been approximated we breath 20,000 times a day, it would behoove you to listen to this reporter and make sure you get it right.
Want to know if you're breathing correctly, try the following:
In a standing tall position, take a deep breath. What did your abdomen do? If it inflated and you could hear your breath in the back of your throat, pat yourself on the back for a job well done.
If your chest tightened up and your shoulders elevated, kick yourself in the butt because you are breathing incorrectly. While you are in the morale majority here, it isn't a group of people you want to play with. The biggest reason is because this breathing pattern leads to increased anxiety, stress and tension. We know this is a direct link to increased frequency of getting sick and injured.
Breath correctly, and your potential as an athlete/active human being is limitless. Breath incorrectly, and you'll never get out of your own way. Ever seen Tour de France coverage when the riders have their jerseys unzipped looking like they are in the third trimester? This is a perfect example of correct breathing.
In 2006, a photographer captured yours truly breathing correctly at the Tamarancho Fat Tire Festival MTB Race. 100 degrees outside, zipper all the way down, belly puffed out like Jabba the Hut. When I saw it, it looked like my kit should've been made by the EasyUp tent people and not Voler. Not until my wife Jill (opera singer) pointed out that I was finally breathing correctly did I stop freaking out about looking less than svelt. It was probably no coincidence that I inhaled and exhaled my way to the top step of the podium for the first time in that race.
"While improper breathing patterns can create a variety of physiological problems (reduced availability to oxygen, respiratory alkalosis, 'anxiety breathing', headaches, and general fatigue, etc.), these poor patterns can also have biomechanical implications as well," says Mike Robertson ("The Deep Front Line," Robertson Training Systems).
Some of these implications include tightened chest muscles, forward rounded shoulders, tightened hip flexors, low back pain, knee pain (yes, from poor breathing), locking up of the thoracic spine region and potential for reduced glute function. all because you are breathing incorrectly.
"Limiting your breath to the chest not only reduces the potential intake of oxygen to the body but also the diaphragm remains tense leading to tightness around the aorta, the main blood vessel in the body. It can also lead to restricted movement around the large bowel, making both high blood pressure and constipation possible (Chiropractic Treatment and Breathing)."
Poor breathing technique is almost always detrimental to good posture, and how could it not be? Especially since we know it causes stiffness, shoulder tension, improper spinal column position, rigid pelvis and on and on. Want to throw your body out of alignment and perform poorly? If you do, breath incorrectly. Want to release tension, perform your best and be able to relax instantly? Then read on.
"Poor thoracic spine movement, increased forward head posture as accessory breathing muscles (SCM, scalanes, Upper traps) take over, altered shoulder function and scapular position/mechanics, increased tone of the erector spinae muscles and decreased pelvic floor strength leading to potential instability at the lumbar spine," says Robertson.
As far as the geography of breathing, the muscles that allow us to inhale and exhale include the diaphragm (where you want to breath, daily), transverse abdominus (deep abdominal wall) and internal obliques. These muscles are covered in fascia (the connective tissue surrounding your muscles), and it connects to other parts of your body such as the spine, hip flexors, muscles of the hips, upper legs, superficial abs and your shoulders.
On top of helping you breath, these muscles are also meant to provide a foundation of support to help you move correctly. One of their most important functions is working with your lungs to help the respiratory function. Strengthen these muscles and you will improve the way you breath. Improve the way you breath, and it would be very difficult to not see a performance improvement as well.
Ok smart guy, so you've told me my breathing sucks, and that I'm a flawed human being if I breath in my chest. That's all well and good, but how do I fix this?
I'm glad you asked, here's one of the best ways courtesy of Mike Robertson ("7 Keys of Balloon Core Theory"):
"Imagine a fully inflated balloon. What is the pressure like in this balloon? It’s pretty good, isn’t it?
Now imagine compressing the top and bottom of this balloon as we’ve been talking about. What happens to this pressure? It goes up even more, right?
Now what happens if you didn’t tie off the top of the balloon and just let go of the balloon. Not letting go so the balloon will fly off around the room but just about.
What happens to the pressure and the air in the balloon in this case? It leaks out rapidly; the pressure drops quickly and makes a funny farting sound.
Compare this to keeping a tight seal on the top of the balloon and only letting out the smallest amount of air. In this case the air comes out in small bursts and the pressure stays high.
Remember this when breathing during the most challenging point in your lift (or exertions) and purse the lips to only allow a small amount of air to escape and thus maintain as much IAP as possible."
Some of the better ways to learn how to breath correctly include hiring a voice coach (this is probably the best way, yet not very practical), meditating and learning how to play a wind instrument. Alright, you've got your assignment: place your hand on your belly and breath into it until you can do it automatically. I dare you to not feel better once you master this!
Want to know if you're breathing correctly, try the following:
In a standing tall position, take a deep breath. What did your abdomen do? If it inflated and you could hear your breath in the back of your throat, pat yourself on the back for a job well done.
If your chest tightened up and your shoulders elevated, kick yourself in the butt because you are breathing incorrectly. While you are in the morale majority here, it isn't a group of people you want to play with. The biggest reason is because this breathing pattern leads to increased anxiety, stress and tension. We know this is a direct link to increased frequency of getting sick and injured.
Breath correctly, and your potential as an athlete/active human being is limitless. Breath incorrectly, and you'll never get out of your own way. Ever seen Tour de France coverage when the riders have their jerseys unzipped looking like they are in the third trimester? This is a perfect example of correct breathing.
In 2006, a photographer captured yours truly breathing correctly at the Tamarancho Fat Tire Festival MTB Race. 100 degrees outside, zipper all the way down, belly puffed out like Jabba the Hut. When I saw it, it looked like my kit should've been made by the EasyUp tent people and not Voler. Not until my wife Jill (opera singer) pointed out that I was finally breathing correctly did I stop freaking out about looking less than svelt. It was probably no coincidence that I inhaled and exhaled my way to the top step of the podium for the first time in that race.
"While improper breathing patterns can create a variety of physiological problems (reduced availability to oxygen, respiratory alkalosis, 'anxiety breathing', headaches, and general fatigue, etc.), these poor patterns can also have biomechanical implications as well," says Mike Robertson ("The Deep Front Line," Robertson Training Systems).
Some of these implications include tightened chest muscles, forward rounded shoulders, tightened hip flexors, low back pain, knee pain (yes, from poor breathing), locking up of the thoracic spine region and potential for reduced glute function. all because you are breathing incorrectly.
"Limiting your breath to the chest not only reduces the potential intake of oxygen to the body but also the diaphragm remains tense leading to tightness around the aorta, the main blood vessel in the body. It can also lead to restricted movement around the large bowel, making both high blood pressure and constipation possible (Chiropractic Treatment and Breathing)."
Poor breathing technique is almost always detrimental to good posture, and how could it not be? Especially since we know it causes stiffness, shoulder tension, improper spinal column position, rigid pelvis and on and on. Want to throw your body out of alignment and perform poorly? If you do, breath incorrectly. Want to release tension, perform your best and be able to relax instantly? Then read on.
"Poor thoracic spine movement, increased forward head posture as accessory breathing muscles (SCM, scalanes, Upper traps) take over, altered shoulder function and scapular position/mechanics, increased tone of the erector spinae muscles and decreased pelvic floor strength leading to potential instability at the lumbar spine," says Robertson.
As far as the geography of breathing, the muscles that allow us to inhale and exhale include the diaphragm (where you want to breath, daily), transverse abdominus (deep abdominal wall) and internal obliques. These muscles are covered in fascia (the connective tissue surrounding your muscles), and it connects to other parts of your body such as the spine, hip flexors, muscles of the hips, upper legs, superficial abs and your shoulders.
On top of helping you breath, these muscles are also meant to provide a foundation of support to help you move correctly. One of their most important functions is working with your lungs to help the respiratory function. Strengthen these muscles and you will improve the way you breath. Improve the way you breath, and it would be very difficult to not see a performance improvement as well.
Ok smart guy, so you've told me my breathing sucks, and that I'm a flawed human being if I breath in my chest. That's all well and good, but how do I fix this?
I'm glad you asked, here's one of the best ways courtesy of Mike Robertson ("7 Keys of Balloon Core Theory"):
"Imagine a fully inflated balloon. What is the pressure like in this balloon? It’s pretty good, isn’t it?
Now imagine compressing the top and bottom of this balloon as we’ve been talking about. What happens to this pressure? It goes up even more, right?
Now what happens if you didn’t tie off the top of the balloon and just let go of the balloon. Not letting go so the balloon will fly off around the room but just about.
What happens to the pressure and the air in the balloon in this case? It leaks out rapidly; the pressure drops quickly and makes a funny farting sound.
Compare this to keeping a tight seal on the top of the balloon and only letting out the smallest amount of air. In this case the air comes out in small bursts and the pressure stays high.
Remember this when breathing during the most challenging point in your lift (or exertions) and purse the lips to only allow a small amount of air to escape and thus maintain as much IAP as possible."
Some of the better ways to learn how to breath correctly include hiring a voice coach (this is probably the best way, yet not very practical), meditating and learning how to play a wind instrument. Alright, you've got your assignment: place your hand on your belly and breath into it until you can do it automatically. I dare you to not feel better once you master this!
