B𝚁𝙴𝙰𝚃𝙷𝙸𝙽𝙶 𝙰𝙽𝙳
B𝚁𝙰𝙲𝙸𝙽𝙶 𝚃𝙴𝙲𝙷𝙽𝙸𝚀𝚄𝙴
Mostly focusing on a long and
relaxing exhale and proper inhale to
use breathing to set the position
of our ribcage and pelvis. This is a
lower threshold activity.
BREATHING
• We want to breathe properly to stabilize
our spine and thorax by putting our major
joints in proper positions.
• An inhalation is a sympathetic event. On
the contrary, exhalation creates flexion
and a parasympathetic tone
If we always create a forceful inhale and hold when we lift,
we will probably present with much more extensor tone
(Muscle tone is traditionally defined as ‘The tension in there
laxed muscle 'or‘ the resistance, felt by the examiner during
passive stretching of a joint when the muscles are at
rest)than necessary.
In addition,we might never be able to shut off the
sympathetic tone.
The part of the autonomic nervous system that Is concerned
especially with preparing the body to react to situations of
stress or emergency;
Our
Our blood
blood pressure
pressure will
will be
be much
much
higher,
higher, and
and we
we will
will tire
tire our
our much
much
easier.
easier. Therefore,
Therefore, itit will
will be
be much
much more
more effective
effective to stabilize
to stabilize ourselves
ourselves with a
with
lowerathreshold
lower threshold
breathingbreathing
strategy
strategy that
that allows forallows
a longfor fulla exhale.
long full
exhale.
er down, and exhal
BREATH FOR MAXIMUM EFFICIENCY
e starting position.O
The general rule of thumb is to inhale through your
nose, so the air enters your belly, right before the
eccentric (muscle-lengthening) part of the motion.
Exhale during the concentric (muscle-shortening)
part of the motion completely through your mouth.
elbows to lower you
Take the squat for example: You should inhale just
before you begin to lower down, and exhale as you
extend your legs back to the starting position. Or the
push up: Inhale, bend your elbows to lower your
body down to the ground, and exhale as you rise
xhale as you rise ba
back up
r exercise as a ti
It may be tempting to hold your breath during weight
lifting----- don’t!
Making a habit of holding your breath can
cause
your blood pressure to rise, possibly resulti
ng in dizziness, nausea or even a heart
attack. Instead, use your exercise as a
eaths can lower y
time to practice
deep breaths. Deep breaths can lower you
r blood pressure, enhance relaxation, and
may even play a role in how our bodies
break down sodium Trusted Source
Benefits of practicing proper breathing
It is not called “The Breath of Life” for nothing.
One of the most basic functions of the human
body,
breathing not only fuels the body with oxygen,
it can also clear a foggy mind and help
strengthen the muscles.
Yet few people learn how to breathe in a way
that allows the body to function the way it
should
Here are few ideas to get started:
• Begin with just 5 minutes a day,
and increase your time as the
exercise becomes easier and
more comfortable.
• If 5 minutes feels too long, start
with just 2 minutes.
• Practice multiple times a day.
Schedule set times or practice
conscious breathing as you feel
the need.
BREATHINGTECHNIQUES
BRACING
1. Pursed lip
breathing 5. Resonant
A forceful holding of breathe or coherent
thatuses a higher
breathing threshold strategy tostabilize the thorax and
pelvis.This is often the valsava maneuver.
2. Diaphragmatic breathing 6. Sitali breathing
3. Breath focus technique 7. Deep breathing
4. Equal breathing 8. Humming bee breath
1. Pursed lip breathing
-It makes you slow down
your breathing place by
having you apply
deliberate effort in each
breath. It is useful during
activities such as bending,
lifting, or stair climbing
2. Diaphragmatic breathing
-It Can help you use your
diaphragm properly.
-Do belly breathing
exercises when you’re
feeling relaxed and rested.
-It may help reduce stress
and help with challenges
related to eating disorders,
constipation, high blood
pressure, migraine
episodes, and other health
conditions.
3. Breath focus technique
This deep breathing technique
uses imagery or focus words and
phrases. You can choose a focus
BRACING word that makes you smile, feel
relaxed,
A forceful holding of breathe or
thatuses a is simply neutral.
higher
threshold strategy tostabilize the thorax and
pelvis.This is often the Examples include peace, let go,
valsava maneuver.
or relax, but it can beany word
that suits you to focus on and
repeat through your practice.
4. EQUAL BREATHING
This breathing
technique focuses
BRACING
on making your
A forceful holding of breathe thatuses ainhales
higher and exhales
threshold strategy tostabilize the thorax and
the same length.
pelvis.This is often the valsava maneuver.
Making your breath
smooth and steady
can help bring about
balance and
equanimity
5. Resonant or coherent breathing
-When you breathe
at a rate of 5 full
breaths
per minute. You can
achieve this rate by
Inhaling and Breathing at this
exhaling for a count rate maximizes
of 5. your heart rate
variability (HRV),
reduces stress,
and, can reduce
symptoms of
depression when
combined with
6.Sitali breathing
yoga breathing
practice helps you
lower your body
temperature and
relax your mind.
Slightly extend your
breath in length but
don’t force it.
Since you
Inhale through your
mouth during Sitali
breath, you may
want to choose a
place to practice
that’s free o fany
allergens that affect
7.Deep breathing
Helps to relieve
shortness of breath
by preventing air from
getting trapped in
your lungs and
helping you to
breathe in fresher air.
It may help you to
feel more relaxed and
centered.
8. Humming beE breath
This yoga breathing practice’s unique
sensation helps create instant calm
and is especially soothing around your
BRACING
forehead. Some people use humming
A forceful holding of breathe thatuses a higher
bee breath
threshold strategy tostabilize to and
the thorax relieve frustration,
pelvis.This is often the anxiety, and anger.
valsava maneuver.
What Deep Breathing Can
Help
1.Anxiety
2.Depression
3.Managing stress
4.Improving focus
5.Better sleep
6.Faster recovery
from exercise
or exertion
1)Decreases stress, increases
calm.
When you become stressed or
anxious, your brain releases
cortisol, the “stress hormone.
”By taking deep breaths, your
heart rate slows, more oxygen
enters our blood stream and
ultimately communicates with
the brain to relax. Deep
breathing also ups your
endorphins, the “feel good”
chemical
.2)Relieves pain.
As stated above, deep
breathing triggers there
BRACING lease of endorphins,
which
A forceful holding of breathe thatuses not only helps
a higher
threshold strategy tostabilize the thorax and
create a feeling ing, but
pelvis.This is often the valsava maneuver.
also combats pain.
BRACING Bracing is a form
of voluntary core
A forceful activation
holding of enabling you
tighten up on
breathe that
command. It’s
uses a higher used in sports
threshold and strength
strategy to training all the
stabilize the time.
thorax and
pelvis. This is
often the
valsava
How to brace?
3) Stimulates the lymphatic
Before trying it during exercise, try it laying down on your back.
What you’ll want to do: system (Detoxifies the body).
1.
Breathing releases carbon
Lay on your back, legs extended.
2. monoxide,
Take a deep breath and fillwhich
your stomach with air.
is important to fully release. Ac
3.
tually, breathing is in charge of 70%
Slightly bring your ribs down to your pelvis.
4. of cleansing the body of toxins (the o
Squeeze your stomach as ther 30%
if you’re is through
preparing bladder and
to bepunched while
bowels.)
also tensing your lower back. If youfeel
You should dothe
notspace
breathe fully,
between
the floor and yourlower back
your decrease.
body must work overtime to
release these toxins
3) Stimulates
And the lymphatic
some examples
system
are the: (Detoxifies the body).
1.Overhead press
Breathing releases carbon
monoxide,
which is important to fully release. Ac
tually, breathing is in charge of 70%
of cleansing the body of toxins (the o
ther 30% is through bladder and
bowels.) If you do not breathe fully,
your body must work overtime to
release these toxins
And
3) some examples
Stimulates are the:
the lymphatic
2.Bench (Detoxifies
system press the body).
Breathing releases carbon
monoxide,
which is important to fully release. Ac
tually, breathing is in charge of 70%
of cleansing the body of toxins (the o
ther 30% is through bladder and
bowels.) If you do not breathe fully,
your body must work overtime to
release these toxins
And
3) some examples
Stimulates are the:
the lymphatic
3.Romanian
system deadlift the body).
(Detoxifies
Breathing releases carbon
monoxide,
which is important to fully release. Ac
tually, breathing is in charge of 70%
of cleansing the body of toxins (the o
ther 30% is through bladder and
bowels.) If you do not breathe fully,
your body must work overtime to
release these toxins
And
3) some examples
Stimulates are the:
the lymphatic
4.Dumbbell
system Squat
(Detoxifies the body).
Breathing releases carbon
monoxide,
which is important to fully release. Ac
tually, breathing is in charge of 70%
of cleansing the body of toxins (the o
ther 30% is through bladder and
bowels.) If you do not breathe fully,
your body must work overtime to
release these toxins
3) Stimulates the lymphatic
system (Detoxifies the body).
Breathing releases carbon
monoxide,
which is important to fully release. Ac
tually, breathing is in charge of 70%
of cleansing the body of toxins (the o
ther 30% is through bladder and
bowels.) If you do not breathe fully,
your body must work overtime to
release these toxins
