2018 has jumped started and is on a steady sprint into sport / meetings / school projects / exams and deadlines. Before this year runs away with us lets focus on something that can decrease stress and improve performance.
Breathing
Breathing is an automatic body function controlled from the brain. Breathing supplies much needed oxygen to our organs and muscles. When we are in a stressful situation our breathing changes. It becomes short, shallow and fast as part of the ‘fight or flight’ response. This decreases the amount of oxygen available due to the most gaseous exchange happening in the lower lobes of our lungs. If we then need to sprint to the finish line / kick for goal or meet a deadline our body needs more oxygen. The body’s response is to try and increase air in by using neck and shoulder muscles to help with breathing. This could lead to pain and stiffness which will influence performance and technique.
Proper breathing can lower your heart rate and reduce the level of stress-hormones in your blood. This can lead to a clearer mind improving concentration and performance.
So how should we breathe?
Start by relaxing your shoulders. Focus on using your diaphragm when you breathe. Imagine you have swallowed an umbrella. When you inhale the umbrella opens up causing the diaphragm to move down and the ribs to move sideways. On the exhale the diaphragm rises up as the umbrella closes.
Before your next race / meeting / game or when you are feeling stressed.
Remember to just BREATHE
References:
Bell-Jenje, T. 2012. Are you a heavy breather? Published in the ride mag . https://docs.wixstatic.com/ugd/385e2d_da81fe9661b651c03f64d94b70d23f0f.pdf
Kelly Marksberry. 2012. Take a Deep Breath. The American Institute of Stress.
Breathing
Breathing is an automatic body function controlled from the brain. Breathing supplies much needed oxygen to our organs and muscles. When we are in a stressful situation our breathing changes. It becomes short, shallow and fast as part of the ‘fight or flight’ response. This decreases the amount of oxygen available due to the most gaseous exchange happening in the lower lobes of our lungs. If we then need to sprint to the finish line / kick for goal or meet a deadline our body needs more oxygen. The body’s response is to try and increase air in by using neck and shoulder muscles to help with breathing. This could lead to pain and stiffness which will influence performance and technique.
Proper breathing can lower your heart rate and reduce the level of stress-hormones in your blood. This can lead to a clearer mind improving concentration and performance.
So how should we breathe?
Start by relaxing your shoulders. Focus on using your diaphragm when you breathe. Imagine you have swallowed an umbrella. When you inhale the umbrella opens up causing the diaphragm to move down and the ribs to move sideways. On the exhale the diaphragm rises up as the umbrella closes.
Before your next race / meeting / game or when you are feeling stressed.
Remember to just BREATHE
References:
Bell-Jenje, T. 2012. Are you a heavy breather? Published in the ride mag . https://docs.wixstatic.com/ugd/385e2d_da81fe9661b651c03f64d94b70d23f0f.pdf
Kelly Marksberry. 2012. Take a Deep Breath. The American Institute of Stress.
Pixabay: https://pixabay.com/en/photos/?q=breathing&hp=&image_type=all&order=&cat=&min_width=&min_height=
RSS Feed
