Breathing

Breathing is one of those fundamental movement patterns that we all too often take for granted. We repeat the movement, typically without thinking, and in ways that accomplish the task but may not be optimal. Like so many other movement strategies, the way in which we do it strongly influences us but tend not to give it a second thought. Obviously, it is necessary for life, but it is also paramount in how we move and alters what we are capable of doing in life and in the gym.

In my work with clients almost every session consists of some sort of activity that is quasi-static. What I mean by that is, the person maintains a certain position and within that position they breathe thoughtfully. The position is prescribed with a rationale in mind at that moment, and the breathing is coached to enhance the position. For instance, I may ask a client to sit into a squat position and to focus on their breath, breathing in through their nose and out through their mouth. The intention might be to alter the mechanics at the level of their pelvis, but also their trunk in an effort to change joint mobility and increase their capabilities.

Understanding the influence of breathing on joint movement takes some creative effort, but the effects the lungs and diaphragm have on the system is easily seen on MRI. As we inhale our diaphragm actively descends allowing the lungs to fully inflate. The air in our lungs is less compressible than the lungs themselves, and not only that but the fluid within the caverns of our intestines is absolutely incompressible. This means that the housing, the pelvis and thorax, must alter its shape to accommodate the guts during every breath. To go one step further, the shoulder and hips, which attach to said housing, also move in response to an inhalation. Breathing changes joint position which influences range of motion and our mechanical capabilities.

We tend to roll our eyes when someone asks us to focus on our breathing, typically assuming we are about to embark on some meditative experience. There certainly is a meditative quality to slowing down and breathing, however the influence on mechanics cannot be overstated. We can use positioning and breathing to change how we move. Identify where the need for motion is, access a position that promotes the change and breathe. Your body can organize the rest.

Austin Ulrich, Physical Therapist