{"id":50577,"date":"2019-01-14T09:53:36","date_gmt":"2019-01-14T08:53:36","guid":{"rendered":"https:\/\/fitcamp.sk\/it-just-cant-be-done-without-breathing\/"},"modified":"2019-01-14T09:53:36","modified_gmt":"2019-01-14T08:53:36","slug":"it-just-cant-be-done-without-breathing","status":"publish","type":"post","link":"https:\/\/fitcamp.sk\/en\/it-just-cant-be-done-without-breathing\/","title":{"rendered":"It just can’t be done without breathing"},"content":{"rendered":"

Have you ever thought about what we can influence by breathing? Or in other words, what affects breathing in our body? Either way, if I could sum it up, the most common question about breathing during exercise is “when should I breathe in and when should I exhale again” and that’s the end of it. Breathing is a very powerful mechanical pattern for our body, which accompanies us literally every second of our lives. Just for the record, we perform an average of more than eight million breathing cycles per year, which represents about 23 thousand breathing cycles per day. In my opinion, this should be enough fact for us to think about our breathing at least for a moment. <\/p>\n

A small window of expertise.<\/strong> If we take the correct mechanics of breathing, it plays an important role in the neuromusculoskeletal system. This means that the correct mechanics of breathing have a key role in stabilizing our body as well as our axial-supporting organ, the spine. In an effort to perform sufficient stabilization of our body, the mechanics of breathing should be intact to the extent that the natural position and stability of the spine is possible. The dynamic interaction between the key respiratory muscles should be functional and, most importantly, the normal motor program for breathing should be set up in our central nervous system. That is why the correction of faulty breathing mechanics leads to success in correcting the musculoskeletal system. <\/p>\n

The primary muscles involved in respiration are the diaphragm, intercostal muscles, scales, transversals muscle, pelvic floor muscles, deep segmental and sectoral muscles of the spine. In addition to breathing, each of these muscles also has a postural, stabilizing function. <\/p>\n

In addition to the aforementioned postural and stabilization function, breathing also affects our performance. Knowing how, when and at what pace to breathe can affect our overall performance. With properly targeted breathing, we can improve our cognition, cognitive abilities, our performance, regeneration and fitness. <\/p>\n

To give you an idea, these are breathing exercises of different inhalation and exhalation lengths. For example, in the morning after waking up and possibly feeling tired, breathing could look like this – inhale for six seconds, hold your breath for two seconds and exhale suddenly quickly. Repeat this several times. On the contrary, when we wake up, when we feel distracted, restless, it can look like this – inhale for six seconds, breathe in for four seconds and exhale slowly for ten seconds. Repeat again several times. Likewise, during the day, our breath wave should depend on what we are doing. In addition to performing a certain activity, it could be four seconds of inhalation, two seconds of endurance and six seconds of exhalation. Or as a form of relaxation, either after work or after a workout to activate resting mechanisms, it could look like this – the length of the inhale for eight seconds, the duration of the inhale for four seconds and the subsequent long exhalation for up to twelve seconds. As can be seen, the breath wave is very important from the point of view of the autonomic nervous system. <\/p>\n

We briefly revealed what proper breathing can affect us. On the one hand, the fact that breathing is a very strong mechanical pattern for our body, which we cannot do without, and therefore we breathe regardless of whether we pay even the slightest attention to it. On the other hand, that is why we should reflect on it from time to time and influence it, whether consciously or unconsciously, through various concrete or abstract exercises. For example, I present the positions in which we can practice breathing properly: <\/p>\n

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  1. Supine position \u2013 place your hands on your stomach on your sides so that the separated thumbs from your fingers will line the last ribs and the other fingers will be directed towards your pubic bone. To activate and practice the correct breathing wave, when inhaling from the chest, the movement will spread towards the abdomen in all directions. When inhaling and exhaling, we should feel that the chest and abdomen and the entire lumbar area develop to the sides and there is no movement of the chest and shoulders up to the head and back. <\/li>\n<\/ol>\n

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    1. Lying position on your stomach \u2013 for some, practicing and training your breathing while lying on your back may seem difficult. Therefore, he can use the prone position. In the position, we support our foreheads with our hands, the gaze is on the ground. The breath wave will be the same as in the supine position, so we will try to work the abdominal wall in all directions when inhaling and exhaling, against the ground. <\/li>\n<\/ol>\n

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      1. Breathing training and training using reflex stabilization \u2013 by adding external resistance. Lying on your back, your arms are in your forearms. External resistance is added to the arms, lower limbs are lifted from the ground bent in triple flexion. When inhaling, there is a movement of the lower limb towards the ground, touching the heel of the ground and exhaling back. The movement is performed with the lower limbs alternately. When moving, there must be no bending in the lumbar area or any other movement on our torso. Movement is controlled at all times. <\/li>\n<\/ol>\n

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        Have you ever thought about what we can influence by breathing? Or in other words, what affects breathing in our body? Either way, if I could sum it up, the most common question about breathing during exercise is “when should I breathe in and when should I exhale again” and that’s the end of it. […]<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_seopress_analysis_target_kw":"","footnotes":""},"categories":[148],"tags":[],"class_list":["post-50577","post","type-post","status-publish","format-standard","hentry","category-blog-en"],"_links":{"self":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts\/50577","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/comments?post=50577"}],"version-history":[{"count":0,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts\/50577\/revisions"}],"wp:attachment":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/media?parent=50577"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/categories?post=50577"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/tags?post=50577"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}