Breathe Ability Part II, The Action
Last week, on Breathe Ability…
Recap:
There are 3 Elements to breathing. Biomechanical. Biochemical. Psychophysiological.
Biomechanical - the parts that pump and process the air you breathe.
Biochemical - the gas exchange in your lungs and cells.
Psychophysiological - the influence breathing has on mood, and mood on breathing. (Parasympathetic or Sympathetic driven)
CO2 is not the devil.
FRC Screen Chart
And there was a breath hold test. Did you do it? It’s called the Functional Residual Capacity Screen (FRC). The results can show whether there is an issue within one or more of your Breathing Elements, which could be the limiting factor in your efforts to better health and fitness.
A breath hold of less than 25 seconds indicates that there is work to be done in improving your breathing. But, if you’re in the 25 second or less club, fret not, there’s a way up!
Regardless of where you are on the breathing spectrum, there’s always room to improve. Improving involves exercises within two of the three Elements – Biomechanical and Biochemical. Which will influence the Psychophysiological.
Quick disclaimer. If you have any cardiovascular conditions (arrythmia, hypertension etc.) Consult with your doctor before performing any of the described exercises.
Now, let’s get to it!
First up, Diaphragm Release. Lay on your back in the hook position (knees pointing to the ceiling, foot bottoms on the floor.) Fold your forefingers under your ribcage about an inch away from your sternum on each side. Sink your fingers in, under your ribs and push all the air out of your lungs. Assist the push with a light, active exhale. Be sure not to tense your core. Now, inhale through your nose and push your fingers out with your breath. Repeat. Exhale, sink fingers in. Inhale, push fingers out with your breath for 3-5 breaths. Now work your way around the outline of your ribcage with the same breathing pattern. This teaches you to access your diaphragm so you can fill your lungs from the bottom during respiration.
Now that your diaphragm is on, the next thing is to drive air into the upper portion of your lungs. This will ‘make space’ in your rib cage so your lungs can fully expand during respiration.
Tspine Rotation w/ Rib Grab. You’ll be on the floor again for this one. Lay on floor on your side, flex your top hip to 90 degrees and use a foam roller or something of similar size to keep your thigh parallel to the floor. Reach under your ribs with your top hand. Begin to rotate your top shoulder to the floor and pull your ribs in the direction you are rotating. Maintain contact between your knee and the foam roller. Once you hit a sticking point, inhale through your nose and fill your lungs. Focus on driving air into where the tension is, expand your rib cage like you’re blowing up a ballon. Hold the inhale for a count of ‘one-one thousand’. Then exhale and rotate further until the next sticking point and repeat the breathing sequence. Do this for 3-5 breaths on each side.
Now that we’ve got your diaphragm firing and created some space in your thorax and your lungs have more room to breathe, you’re probably wondering what to do with all this new real estate! The answer is not breathe up all the Oxygen. At least not yet.
One commonality with issues in breathing between the three elements is a low tolerance for CO2. Which typically stems from shallow over-breathing – Too much O2 coming in without being absorbed and too much CO2 going out at inappropriate times.
During your FRC Screen, if you did it, you may have noticed that uncomfortable feeling just before your body called for that next inhalation. This wasn’t due to a need for oxygen, it is your body’s sensitivity to the rising CO2 level that spurred the urge to breathe.
Remember The Bohr Effect? An elevated CO2 level is what allows oxygen bound to hemoglobin to be released to your muscle cell. Without enough CO2, even if your blood is 100% saturated with oxygen, your hemoglobin is all bound up with no place to go. And you’re stuck in a cycle of breathing more, for nothing! Because the O2 isn’t getting to where it needs to go.
The remedy? Hypercapnic, Added Dead-Space Training. Grab a straw, sit comfortably in a chair, pinch off your nose and breathe through that straw for 2-3 minutes. This cartoonish method of hypercapnic training, as simple and ridiculous as it may look, is highly effective in accomplishing several things at once.
It slows down your respiration rate.
Moves you into a parasympathetic state.
Promotes full breathing.
Strengthens your respiratory muscles.
Is relaxing AF. Stress and tension melts away.
Improves your CO2 tolerance.
One straw is plenty to start. You can work your way up to three straws long, maximum. But understand if you start feeling the least bit stressed during the exercise, you’re pushing too hard. What I use is a pair of straws. One metal, smaller in circumference. One plastic, large enough for the metal straw to slide into. So that I have a telescoping straw. This allows me to vary the resistance to adjust accordingly.
Another option for the same result that promotes nasal breathing (my favorite kind of breathing) is a device called The Relaxator. What’s great about this device compared to the straw method is that it’s smaller than a straw. And you look less like you’re about to fire a spit ball. But seriously, there’s a dial on the back that allows you to adjust the resistance and it has a lanyard making for easy access.
There is a slight difference in technique when breathing using The Relaxator. You exhale through the device only. Your inhalation is passive. The goal is to push all the air out of your lungs through the device, slowly, the same as the straw. On your inhale, press the belly of your tongue onto the roof of your mouth and stop exhaling. Then allow the air to return through your nose. Don’t force it, let the vacuum draw air in and fill your lungs. 2-3 minutes a day is sufficient.
To paraphrase a quote from Systema’s Vladimir Vasiliev. “It’s easy to breathe when nothing’s bothering you.” Finally, let’s learn some breathing guidelines for different scenarios.
Zone 2/Cardiac Output
This includes any low intensity work where your heart rate is within Zone’s 1-2. In either training or recreation. Hiking, biking, walking, running, rowing, club swings etc. Here’s what you do. Breathe through your nose, exclusively. Lead with an exhale, allow the inhale to return. Until you reach a point where that’s no longer possible. Duration, or intermittent increases of intensity will make nasal breathing more challenging. This is where you switch to exhaling through your mouth. The inhale remains nasal. Extend the exhalation by restricting the amount of air you’re letting out by making a Pfff sound as you breathe out. Most importantly, maintain a pace at which you can breathe without resorting to gulping air.
Mobility Work & Bodyweight Exercises & Everyday Movements
This includes exercises like Get Ups (with a light to moderate weight). Getting on the floor to play with your kids. Bodyweight squats, lunges etc. (≤50% 1RM). Here’s what to do. Exhale through the transition of one movement to the next. Your inhale happens in the pause while you’re stationary. For example, during a Get Up. Inhale, exhale – Roll to press. Inhale, exhale – transition to elbow. Inhale, exhale -transition to tall sit. Etc. Move at a pace where you can move with your breath. Syncing your breath to your movement.
For Ballistic Movements (Where Power is the focus)
This includes exercise like Kettlebell Swings, Cleans and Snatches when you’re working at 60-80% power. Here’s what to do. Employ Power Breathing. The sequence is quick sniff (inhale), brace, explosive movement while you “Psssst!” a forceful exhalation and propel the bell. The next sniff (inhalation) and brace comes between the float and backswing and repeat.
For Ballistic Movement (Where Endurance is The Focus < 60% Power)
Similar to Power Breathing in where inhalation and exhalation is happening. The difference is in the how. The strategy is the same as Zone 2/Cardiac output. Nasal only, passive inhale in the beginning. Then nasal inhale, mouth exhale, with “Pfff” breath. Less aggressive than a power breath.
Recovery Breathing Between Sets of Ballistic Movements or Intervals
The Sniff & Hiss, as one of my students and a phenomenal voice coach, Elissa Alvarez, likes to call it. After a set take 1 – 3 quick sniffs of air in through your nose, diaphragmatically, then extend the exhale as long as you can without gasping for the next breath. Do this by pursing your lips and blowing as if you’re cooling off a cup of hot tea. Repeat for 3-5 breath cycles, then breathe normally (nasal breath).
For High Tension Strength Exercises – Grinds (≥80% 1RM)
Similar to Power Focused ballistic movements. The inhalation and brace are the same. The difference is in the exhalation. You are restricting the release of air more. For example, in a kettlebell overhead press, inhale and brace while in the rack. Begin your press while slowly, but forcefully exhaling to the top of the press. “Pssssssssst.” You inhale again at the top, then “Pssssssssst” exhale as you bring the bell back to the rack. Your exhale is matched to the movement. It’s important to pull the bell back to the rack, rather than yield to the weight.
And there you have it. Hopefully, these breathing exercises and techniques serve you well in your life! I can tell you from my own experience, as a former smoker, that these are some serious game changers. Consistent practice will improve Breathe Ability, performance and life!
Wait, I almost forgot! If your wondering how you can put these breathing techniques to use, while building your strength, conditioning and dexterity. Be on the look out for my new program ReConnect, that I’ll be releasing in a few weeks. Stay tuned.
Happy Saturday!
Coach Adam