B.Reathe

Breathe in. Breathe out. Sounds easy but the simple act of breathing, and the way in which we breathe, can have complex consequences on our mental and physical state.

I love the fact that respiration is one of the few processes that is both conscious and automatic. If we pay attention to it, we can control our breath but even when we stop paying attention, i.e. when we are asleep, our autonomic system takes over and makes sure we keep breathing. As a result, we lose awareness of our breath and sometimes fall into dysfunctional breathing patterns.

Alexandra Stoddart, trainer at Balance Chestnut Hill, has definitely not stopped paying attention to breath work and physical performance. Alex is particularly interested in the connection of performance, posture, core strength, and breath. She just recently returned from a training in California where she received certification as an XPT performance coach. XPT is a performance lifestyle rooted in the most basic yet powerful human trait: the ability to adapt - and is focussed on breath work to improve this adaptability. The organization was co-founded by Laird Hamilton, the pro- surfer, who researched and developed breathing practices to help improve his performance. Some may call it “performance”, I call it “survival” when the skill happens to be the ability to stay calm underwater and hold your breath for longer than a normal human being (e.g. when a huge wave is crashing around you).
The XPT training centers on the biomechanical, biochemical and physiological aspects of respiration. As we all know, the critical muscle in respiration is the diaphragm. The diaphragm expands to let air into our lungs (inhalation) and contracts to push air out (exhalation). It lies within our abdominal cavity and it is attached to the spine and ribcage. As a result, the diaphragm plays an important role not just in breathing but in maintaining our optimal posture during all activities (from sitting to running). Any and all dysfunctional breathing patterns will ultimately affect our biomechanics and strongly affect the efficiency of our movement.

Respiration is our body’s way of getting oxygen to all parts of our body. During exercise, when respiratory muscles fatigue, the body switches from a parasympathetic to a sympathetic state. In this “flight or fight” state, the body limits blood flow and oxygen to muscles and optimizes flow to the heart and lungs . As a result of this limited oxygen, muscles can become fatigued and performance can suffer.

Interestingly, the way in which we breathe, i.e. whether we breathe through our nose or our mouth, can impact this cycle. Mouth breathing, or chest breathing, triggers that “flight or fight” response leading to less oxygen released in the body and therefore quicker muscle fatigue. There might also be a psychological impact of the quick, shallow chest breathing that makes us think we are tired before our bodies are actually fatigued. Now I understand the physiological reason I listen to loud music when I run - so I can’t hear myself huffing and puffing.

Belly breathing through the nose, or diaphragmatic breathing, triggers our “rest and digest” system. It helps regulates heart rate and blood pressure which can result in a calming effect and lower cortisol levels. Diaphragmatic breathing might also be connected to the release of nitric oxide (which is naturally occurring in the nasal passage) which can increase C02 levels in our body. An increase in C02 triggers the release of oxygen (because our bodies try to maintain a healthy balance of C02 and oxygen) thus elevating oxygen flow to your body. In fact, one study showed that runners who had trained in nasal breathing for 6 months, showed a lower respiratory rate and lower oxygen to carbon dioxide ratio when compared to mouth breathers.
In addition, chest breathing does not engage the diaphragm in the same way as belly breathing. “When we’re belly breathing, we naturally engage this structure, which helps us keep upright and maintain a neutral spine no matter what activity you’re partaking in. But when we start chest breathing instead, the diaphragm eventually goes into sleep mode, taking its stabilizing power out of the equation.” (PJ Nestler, xptlife.com) In contrast, belly breathing is closely connected to postural improvements as it helps to strengthen all the muscles between the ribs (intercostal muscles) that allow more speed and movement of the rib cage and making each breath easier and more efficient.

The practices of yoga, meditation, pilates and various forms of martial arts have long focussed on the importance of breath for all aspects of well-being. However, most of us quickly revert back to being a “mouth breather” (Stranger Things reference anyone?) as soon as we leave the yoga studio. Interestingly, research shows that, just like most things, to get the most out of conscious breathing techniques, it takes practice (darn it). One study investigated the performance impact of breathing “practice” with a device designed to train deeper belly breathing on several groups of runners. Results indicated that a combination of warm-up breathing practices and daily respiratory training improved performance by up to 15%. That could mean a huge impact on a PR for a 60 minute run!

Incorporating breath work into one’s fitness routine can be an essential part of building strength and improving performance. Perhaps even more importantly, paying attention to our breath can help improve our posture by strengthening the small muscles in our ribcage and core. Postural changes can have a significant impact on our daily lives outside of the gym - since unfortunately most of us spend more time sitting hunched over devices than in the gym.

I will let Alex, the XPT certified trainer, have the last say on the importance of breath work to one’s overall well-being.

As a former swimmer, breathwork has proven to be a powerful tool for athletic performance. It’s versatile properties can be applied to all aspects of training; influencing every system and function within the body. Since my experience with XPT, I’ve continued to explore the impact of breathwork and have challenged my clients to understand and apply various practices into their everyday life. Whether it be a simple assessment, performance breathing techniques, or a postural focused practice that enhances the integrity of your movement, functional breathing is always a priority.

If you are interested in working with Alex and learning more about how she incorporates breath work into her personal training, please contact Balance Chestnut Hill at info@balancech.com or 215-335-2271.
A new class at Balance starts November 22nd incorporating an introduction to breath work at the end of her dynamic stretch class. Alex is also developing a workshop series focused exclusively on breathwork, dates TBA.

References
https://www.xptlife.com/not-hitting-your-performance-goals-mouth-breathing-might-be-the-roadblock/
https://www.acefitness.org/certifiednewsarticle/633/want-to-improve-your-performance-breathe/
https://www.washingtonpost.com/lifestyle/wellness/when-it-comes-to-breathing-during-exercise-youre-probably-doing-it-wrong/2019/01/23/b4d3c338-1e59-11e9-8b59-0a28f2191131_story.html
https://www.forbes.com/sites/alexknapp/2011/04/12/proper-breathing-can-improve-sports-performance-by-15-percent/#5af8b60c4188
Dallam, George & McClaran, Steve & Cox, Daniel & Foust, Carol. (2018). Effect of Nasal Versus Oral Breathing on Vo2max and Physiological Economy in Recreational Runners Following an Extended Period Spent Using Nasally Restricted Breathing. International Journal of Kinesiology and Sports Science. 6. 22. 10.7575/aiac.ijkss.v.6n.2p.22

Guest UserNovember 17, 2019