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Breathing is a fundamental human function, yet many of us are unaware of the types of breathing and their implications, particularly in the context of physical training. This article will delve into the different types of breathing, the importance of correct breathing during physical training, variations to typical breathing instructions, and practical conclusions.
Abdominal or Diaphragmatic Breathing: This is the most efficient and healthiest form of breathing as it involves the diaphragm, which is responsible for about 70% of the respiratory volume. It's the natural form of breathing that our body autonomously uses when we sleep. This type of breathing is often incorporated in wellness disciplines that involve slow movements alternating with deep breathing and complete exhalations.
Thoracic or Medium Breathing: This is the most common form of breathing. It involves the intercostal muscles and is practiced by most people while awake.
Apical or Clavicular/High Breathing: This form of breathing is less common and involves the shoulder muscles. It is a superficial form of breathing that remains limited to the upper part of the chest and minimally engages the diaphragm. It is more common in women, especially during pregnancy, as significant involvement of the diaphragm could potentially be harmful to the fetus.
Breathing is an involuntary activity that we can also consciously control. In physical training, correct breathing is crucial. It is generally recommended to inhale during the unloading phase of the exercise and exhale during the loading phase. This method requires a good dose of concentration, thereby allowing the athlete to pay maximum attention to the exercise being performed.
One of the most important rules is not to hold your breath during the loading phase, as this can lead to serious consequences, especially if the effort involves the muscles of the upper part of the body. This can result in increased blood pressure and reduced blood supply to the peripheral organs, potentially causing dizziness, blurred vision, or even fainting.
There can be exceptions to the optimal breathing technique depending on the biomechanics of the exercise performed. For instance, in certain exercises like lateral raises with dumbbells or lat machine exercises, the recommended breathing technique may appear unnatural due to the involvement of certain muscles. However, it is important to observe the user's postural control during the execution of the exercises.
For exercises that heavily involve the spine, such as squats, deadlifts, and lunges performed with heavy weights, it may be reasonable to hold your breath in the first active phase of the exercise. This allows for better coordination of movements, contraction of the abdominals, and preservation of the spine from potential injuries.
Neither thoracic nor diaphragmatic breathing is superior in the context of weight training. A "hybrid" form of breathing that involves both the chest and diaphragm is physiologically more suited. This allows for the involvement of the diaphragm while maintaining the lower part of the abdominal band, thereby protecting and stabilizing the spine, especially during exercises that involve direct compression.
In conclusion, understanding the types of breathing and their implications in physical training is crucial. The key is to maintain optimal posture during exercise execution and to adapt the breathing technique as per the nature and demands of the exercise.