By Lisa Zeigel
Breathing is one of the easiest things we do. We don't have to think about it. It just happens. However, there are times when we are not breathing optimally, and when that happens, things do not always function as they should. Have you ever noticed that when you are in an extremely stressful situation, you end up panting like an overheated sheepdog? Even after the situation has passed, often you still can't think clearly or get back to "normal" easily. This type of breathing, a response known as "stress breathing," becomes chronic as you react to stress by continually practicing this response. In other words, the receptors that control the heart's and the blood vessels' elevated response to tribulations both large and small (through a message received from the sympathetic nervous system) become used to the over-activity, resulting in conditions such as high blood pressure (due to vessel constriction), an increased heart rate, and more.
Under constant stress, what began as a function necessary to keep us alive, as well as being a utility that helps us to perform activities at work and at play, now becomes detrimental as our natural feedback mechanisms perform their job of regulating the carbon dioxide (CO2) /oxygen balance in our respiratory/circulatory system. What happens is when you increase physical activity, the concentration of CO2 in your blood increases, so it is natural to breathe harder and faster to make up for an oxygen deficit and thus balance the two gases. Breathing too fast and too hard can have the opposite effect -- creating too much of a CO2 deficit. The result is dizziness or light-headedness, confusion, disorientation, and possibly fainting. When you're under stress, instead of breathing harder due to activity, the "stress breather" is preparing for "fight or flight," which we all know is a classic reaction to what our bodies perceive as danger, whether or not it is a real threat.
What does this have to do with exercise? Breathing has everything to do with exercise. After all, if your heart and your skeletal muscles do not get enough oxygen, your progress will either be hindered or stopped completely, whatever activity you are performing. Performing a lift without breathing can even be dangerous. The "Valsalva Maneuver" was once popular among weight lifters but is now widely regarded as "contraindicated". Holding your breath as you perform a heavy lift can indeed allow you to lift with a bit of extra force, but it can also cause your blood pressure to rise, then suddenly fall, resulting in dizziness or fainting -- not a good idea when you are holding on to a heavy barbell!
Can you improve your fitness with breathing? Absolutely! Learning to breathe properly while exercising can enhance your performance, as well as promote a deeper sense of well-being and reduce stress, which can, in turn, reduce high blood pressure, and, well, the list could go on for quite a bit if we let it.
First of all, think of your respiratory system as a group of muscles that you can train, just like the muscles in your body. You have your lungs, which expand and contract with each breath. You have muscles in between your ribs (the intercostals), which also need to expand and contract to accommodate the movement of your lungs. And there's the diaphragm, which is considered one of the body's "core" muscles that you would train along with the abdominals, obliques, and back extensors. When teaching a student how to perform core exercises, I will always teach "diaphragmatic breathing" techniques first. If you take a yoga or Pilates class, the instructor will often cue students to "breathe into the belly" which is actually using the diaphragm since the bottom part does expand into the abdominal cavity, creating more space inside. Usually, you are lying down or sitting upright, placing one hand over your navel on your belly. You then breathe in through the nose and aim to feel your belly expand against your hand.
Once you've taken in that all-important oxygen with a nice, deep inhalation, you do need to exhale it back out. The best way to do that is to push the abdomen down to decrease that pressure from the incoming breath, and to let it all out through the mouth in one slow, methodical movement. As you push the air out, you may notice the sides of your ribs pushing in toward each other. The ribs did have to expand to make room for the enlarged lungs, and as the lungs "deflate," the muscles between them (the intercostals) are shortening to bring the ribcage back to normal size. After practicing by feeling what the ribcage and the abdomen are doing while you inhale/exhale, you can practice the breathing alone. This is great to do while you are in a relaxed state, but next, try practicing it when a stressful situation comes up. You might find that while concentrating on the breathing, your mind gets a chance to calm down, and you can think more clearly. Your heart rate will slow down; the blood vessels will relax and keep your blood pressure steady (instead of constricting and elevating it).
Breathing during exercise is, of course, important. It is usually helpful to exhale on the exertion part of a movement (whether pushing or pulling) and to inhale upon returning to the starting position of the same movement. As mentioned above, you are pulling your abdomen in and pushing the ribs toward each other when breathing out. This "tightens" the mid-section, helping to activate the "TVA" or transversus abdominus, which is an important muscle for spinal stabilization and can contribute to increased strength when you consciously think of using it. So it is not necessary to hold your breath when lifting. You will gain more strength by actively using your breathing, and it is much safer.
There are many "mind/body" forms of breathing that are incorporated in various forms of movement and meditation. I once tried a type of breathing as taught by a yogi from India. There was a DVD of his work; you could see his belly expand upon inhaling and then disappear into a giant cavity when he exhaled. It was very strenuous since you were to breathe through only one nostril at a time at a very fast rate, but I think I did it correctly. My abs were sore for days, and I had to focus so much that all of my other cares disappeared!
Practices include Qigong and Tai Chi, to name a few. All of these are known for creating a sense of calm and peace to those who practice them. They are sometimes even prescribed to patients who are seeking a more holistic way to alleviate stress without turning to unhealthful habits and questionable medications.
How nice it is to know that something we take for granted, our breathing, can help us in so many ways!
Lisa Zeigel is a personal trainer and a group exercise instructor who has been involved in health and fitness for more than 20 years. She holds a bachelor’s degree in physical education from Cal State University, Dominguez Hills, and is certified by the American College of Sports Medicine as a health and fitness instructor and as a National Academy of Sports Medicine personal trainer. She has created unique wellness education programs and has taught healthy lifestyle classes for her local community. Currently, Lisa works with all types of clients and particularly likes to focus on new and returning exercisers, combining cutting-edge techniques with the tried-and-true. Most of all, she strives to make exercising fun and easy to integrate into each individual’s lifestyle. You can contact Lisa at fitgrrl@operamail.com.