I know, you're wondering why on earth someone would write an article about something as mundane as breathing. After all, we all know how to do it, right? Well, that may be so. But, do we breathe as effectively as possible during rest and exercise? The answer is no. Most people use only a fraction of their lung capacity for breathing, and can benefit greatly from learning to optimize breathing technique.

Oxygen Dynamics

Our ability to sustain high levels of aerobic out put is heavily related to maximal oxygen uptake (VO2 max). Measured in a laboratory using gas analysis equipment, VO2 is sciences best-known indicator for gaining insight into an individuals capacity for aerobic work/enduranceperformance. A high VO2 is no absolute guarantee that one will be a great endurance athlete, but without it he doesnt have a chance.
 

The bodys ability to use oxygen (VO2) depends on three sequential steps:

1. Oxygen Delivery/ Extraction: Bringing air into the lungs so that oxygen can move across the lung wall into the bloodstream.
2. Oxygen Transport: Once in the blood, oxygen is bound to hemoglobin for transport to the muscles.
3. Oxygen Utilization: Oxygen is then used within the muscle cells to metabolize nutrients into raw fuel.

 

While the latter two processes can be positively influenced by physical training and subsequent adaptation, oxygen delivery is purely a mechanical process of bringing air into the lungs. The larger this volume, the more oxygen that is available for gas extraction, transport, and subsequent use. If this initial step is not conducted with maximal efficiency, the remaining processes will suffer, and VO2 is compromised. Thus, ensuring that there is a large, uninterrupted flow of air into the lungs is an important factor in determining ones ability to sustain a high level of aerobic work.

Breathe Baby, Breathe

Breathing, aka respiration, involves an inhalation (filling and expansion of the lungs) and an exhalation. Sounds simple enough, but the truth is that the method by which the lungs fill with air is quite relevant to the efficiency of the process.

In order for the lungs to fill there must be negative pressure created within the lungs. This pressure differential between the chest and outside atmosphere then causes air to flow into the lungs. This effect can be created by one of 3 separate methods:

1. Clavicular (the clavicle is your collar bone) breathing is the most shallow and worst possible type. The shoulders and collarbone are raised while the abdomen is contracted during inhalation. Maximum effort is made, but a minimum amount of air is obtained.
2. Thoracic breathing is done with the rib muscles expanding the rib cage, and is the second type of incomplete breathing.
3. Deep abdominal breathing is the best, for it brings air to the lowest and largest part of the lungs. Breathing is slow and deep, and proper use is made of the diaphragm (a thin, dome-shaped sheet of muscle that inserts into the lower ribs, and whose primary role is for inspiration).

 

Learning Abdominal Breathing

In order to get the most oxygen-rich air into the lungs everyone should learn proper diaphragmatic breathing. Try the following:

1. Lie on your back.
2. Place a hand on your upper abdomen, where the diaphragm is located.
3. Breathe in and out slowly. The abdomen should expand outward as you inhale and contract as you exhale. Try to get the feeling of this motion.
4. Breathe in slowly, expand the abdomen, then the ribcage, and finally the upper portion of the lungs. Then, breathe out in the same manner, letting the abdomen cave in as you exhale.

 

Once you've got the hang of it, try to smooth out the process. During exercise slowly increase your rate of ventilation as the workload/exercise intensity rises. Pay conscious attention to your breathing, making sure to completely fill the lower portion of the lungs with each breath. It takes some practice, but eventually you can automate your breathing so that you dont have to think about it any longer. Its a little more challenging to do in the hunched over skating position, but youll add a little extra zing to your fitness.

Switchside Breathing

Since we're on the topic of breathing, I will take this opportunity to introduce you to a related technique called switchside breathing.

What is it? Switchside breathing is a technique which helps ensure good bilateral filling of the lungs and a uniform distribution of involvement for the muscles involved in breathing.

Why do it? Switchside breathing is believed to help alleviate the side stitch abdominal cramping that some people get when exercising, reduce back strainpain and other tense abdominal/chest muscles, and result in an overall increase in subjective feelings of spunk.

What is the basis for this technique? In any rhythmic and cyclic sport (skating, running, or cycling), most of us tend to fall into a predictable cycle of breathing which involves inhaling and exhaling during the same repetitive portion of the movement pattern. For example, a given cyclist may tend to exhale each time the right crank arm reaches the bottom of the pedal stroke, and inhale during the downstroke of the left pedal. A runner may exhale every second time the left foot contacts the ground, and inhale during the time in between. A skater may find that they only exhale when they push off with the right skate. Two interesting points:

1. If you pay close attention to when you breathe in and out during various parts of the movement, you will find that its always the same; and
2. Few people pay close enough attention to their breathing to notice that such a pattern actually exists.

 

Switchside breathing is based on the premise that we have a dominant breathing side. If we always breathe at the same point of movement, we may subconsciously exert more force on that side of the body, causing cramping, fatigue, and a general decay in energy output.

In a bilateral sport like speedskating the muscular forces being exerted shift from side to side as we alternate between push, glide, and recovery. If we are always inhaling and exhaling at the same point of the skating movement pattern, then we are not balancing the muscular forces of breathing with those that propel us forward.

Be a switch hitter! While no one is sure why switchside breathing works, most people who learn it agree that it does help. Perceived results can and do vary, but everyone should experience some noticeable improvement. The next time you are skating, pay attention to your breathing and determine your dominant side. Find out when you are exhaling. If you exhale each time you push with the right leg you are right-side dominant. Now, practice exhaling when you push off with the left leg. You may be surprised how challenging this actually is since you are making a conscious effort to break your habitual breathing pattern for the first time. Once you can do it, alternate sides while skating. Exhale on right pushes for 10 strides, take an extra long exhalation, and switch to the other side so that youre breathing out when you push left. Simply alternate back and forth breathing out 10 times on each side. You can even practice on stairs in a tall building. Once you get the hang of changing sides during vigorous exercise, switchside breathing will become second nature.