ARTICLES

Out of breathe? How functional breathing might be the solution

We’ve been breathing for our whole entire life. Seems obvious. Therefore you’d assume we’re all pretty good at it. But just like any other skill reinforced with bad technique, breathing incorrectly can become habitual. When it comes to functioning, breathing is the single most important mechanic in the body. It shapes how we feel and how we perform. Simply put – we can’t survive without it. This is why it’s vital that we get it right.

Let’s start by comparing the two most common types of breathing patterns:

Diaphragmatic Breathing: Breathing that involves activation and lowering of the diaphragm. We commonly refer to this as “belly breathing”.

Accessory Breathing: Breathing that involves forcibly contracting through the chest and neck muscles to expand the lung fields. We commonly refer to this as “laboured breathing”. To better understand these two types of breathing patterns, we need to take a closer look at the role of the diaphragm.

The diaphragm is a dome shaped muscle that attaches to the entire mid back, ribs and extends connections to several important structures including the hip and lower back muscles. Accessory breathing) can negatively impact the function of these hip and lower back muscles. Functionally, diaphragmatic breathing allows us to utilize these muscle groups more efficiently, optimising how we feel and perform during exercise. Learning how to breathe through the diaphragm during physical activity can be the key to unlocking the body’s full potential.

So how do you do it?

Start by practicing diaphragmatic breathing by itself. This can be performed as a warm-up exercise or simply as a way to relax. Next, add a functional movement into the mix. This may take some practice. Think about maintaining a continuous flow of air throughout the entire movement. The movement will feel easier as you become more familiar with the diaphragmatic breathing pattern. Give it a try! Try it with the following exercises:

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