Proper Breathing

[ladyfighter]

Breathing:

Respiration is truly the mirror of your state of mind. While many people can hide their true emotions, it is always reflected in their breathing pattern. Angry people usually have rapid breaths with forceful exhales. People with anxiety breath more erratic and fitful (breathing high in the chest). While your breathing reflects your emotional state, it can also be used to change your emotional state as well!!
(within seconds)

As we grow up, have are taught to breathe from high in the chest. This may stem from the idea that you must keep proper posture (puffed out chest with the stomach sucked in) But, by keeping this "proper posture" you are wasting alot of energy and your muscles become tense. While the martial arts teaches us to breathe from the abdomen (stomach), with states of tension, fear and anxiety, most students soon revert back to the shallow breaths(chest). In order to fully comprehend proper breath control, the mechanics must be understood.

The diaphragm is the primary muscle of respiration. This is the large, flat muscle separating the abdominal from the chest cavities. The diaphragm contracts thus lengthening the chest cavity creating a vacuum which draws air into the lungs. The secondary or so called accessory muscles of respiration include the intercostal muscles (between the ribs), and to a lesser extent, the neck muscles. The accessory muscles function to increase the anterior-posterior diameter of the chest cavity as well as to lift and spread the rib cage.

With "good posture" we use our accessory musculature to lift the chest. Using the accessory muscles without proper use of the diaphragm serves to keep air high in the chest and does not expand the lungs to their capacity. A normal thoracic breath draws only 500 to 700 cc of air in the average adult. This results in less efficient oxygen delivery to your circulatory system and subsequently less potential for physical action. On the other hand, a deep, abdominal breath typically draws 2500cc to 3000cc of air, expanding the entire lungs for optimal oxygen delivery.


Proper Breathing:

Normal, quiet breathing uses only the diaphragm. This is what is termed abdominal breathing. The chest is kept completely still and the accessory muscles are not utilized. This is the proper way to breathe. This is the way infants normally breathe!


All breathing should be done through the nose with the exception of when vocalizing as when a martial artist performs a yell. Nose breathing is most efficient for oxygen delivery and preserves the moisture of the airways. This becomes extremely important when involved in lengthy, dehydrating workouts.



Benefits

Proper breathing has four major benefits for the martial artist.
1. it keeps the mind calm and "grounded."
(Just try to become extremely angry or hysterical while taking slow, deep, abdominal breaths. It simply cannot be done)

2. proper breathing allows good oxygen flow through the lungs resulting in improved muscle performance during activities.
(As in Martial Arts Classes, Testings, Tournaments, etc.)

3. keeping the breath low in the abdomen automatically keeps your center of gravity low for improved balance.

4. It also keeps the mind focused on the present moment.
This allows you to fully focus on your daily actives and projects!

Developing better breathing habits can take considerable practice. (do not expect miraculous changes overnight)

It will take time to condition your body back to the normal breathing that it knew as an infant, but it will be well worth the effort.

[Zaraki Kenpachi]

I cant +rep again yet, but very good info! Breathing properly is underrated and under used.

I would like to add that it takes a bit of cardio conditioning to be able to withstand the ease of improper breathing during intense workouts. Dont get lazy!

[47MartialMan]

Great thread.

In many cultures that have health maantainance, there are different types of breathing working towards a similiar goal.
Abdominal breathing, Thoracic Breathing, seem to have some common methods of others. There are some that have slight differences like the Hakalau/Kapuna Breathing, Clenched Fist Breathing, Full Yoga Breathing, Wind Breathing, Visual/Imaginative Breathing,Qi Breathing,The Relaxing Sigh, Rest Breathing, Shaman Power Breathing,etc.

Basic four types;
Upper- Just using mouth to breath, worst, typical western slouched breathing

Middle -expanding diaphram, lifting chest

Lower - expanding stomach / abdomen when breathing in

Complete - Using all three - While inhaling - push out stomach, then expand diaphram and then lift chest - in one smooth movement (practise)

Exhale: stomach in - imagine a beach ball at abdomen

Caution, one should not try to arrest one's breath deliberately. Attempting to do so can cause great harm to any novice.

The training of breathing involves a personal guide who has attained mastery of at least the fourth stage of breathing. It is no wonder that most students are given the simple advice in regards to breathing in Taiji -- " breathe naturally".

[Nair al-Saif]

Good in-depth information - thanks for posting this. I definitely find that this something a lot of people, myself included, tend to ignore at times but should be worked at. I used to breath through my mouth way too much and get dehydrated quickly.

Originally Posted by drallig9399

I would like to add that it takes a bit of cardio conditioning to be able to withstand the ease of improper breathing during intense workouts. Dont get lazy!

Yes, definitely. You can go into a workout with the mindset of using proper breathing but by the end be gasping for air once your heart rate goes up. Bad habits die hard, especially with something such as breathing which, of course, most people just take for granted.

[47MartialMan]

Breathing in through the mouth has some advantages...it depends on what is the goal or purpose

[ladyfighter]

Originally Posted by Nair al-Saif

by the end be gasping for air once your heart rate goes up.

This is why I tell my students: "Breath in through your nose, and out through you mouth!!" This allows your heart rate to slow down, while still maintaining proper breathing, and the student doesn't feel confined by ONLY breathing through the nose!

As a side note: I do NOT allow my students to bend over during class!! When you bend over (placing hands on knees) you are closing off the lungs! I make them place their hands on top of their heads and tilt their heads (slightly) back for more air, this opens up the lungs!

[47MartialMan]

Or they can remain standing upright and do mild waist turns while breathing......

[daveren]

My teacher also talks about proper breathing throuhg your nose as well. He also says to put your tongue on the top pallet, ( i think they mean roof of the mouth) cause it opens your diaphrams more or something about chi... Correct me if i'm wrong.

i have a problem though, i always have stuffed/runny noses, like year round, don't know why... any home made remidies that you guys may know of?

[47MartialMan]

Originally Posted by daveren

My teacher also talks about proper breathing throuhg your nose as well. He also says to put your tongue on the top pallet, ( i think they mean roof of the mouth) cause it opens your diaphrams more or something about chi... Correct me if i'm wrong.

i have a problem though, i always have stuffed/runny noses, like year round, don't know why... any home made remidies that you guys may know of?

Allergies?

[TGILLETTE53]

Abdominal breathing is great for those with asthma because it helps you get fuller breaths. I know, I have to use it!

[WC_Lun]

Great post, Ladyfighter.

[souldrum71]

Very informative post, LF. I got an intensive course on abdominal breathing while taking kyokushin. My sensei used to have us get in the horse stance and do one hundred punches. Meanwhile, he would walk around the room and punch random students in the stomach (pretty hard, but certainly not at full power) to see if we were breathing properly when we punched. Ahhh, the good old days.

[47MartialMan]

Originally Posted by souldrum71

Very informative post, LF. I got an intensive course on abdominal breathing while taking kyokushin. My sensei used to have us get in the horse stance and do one hundred punches. Meanwhile, he would walk around the room and punch random students in the stomach (pretty hard, but certainly not at full power) to see if we were breathing properly when we punched. Ahhh, the good old days.

Did you know, in some training of some martial arts, it is the opposite (for specifics) to breath in through the mouth and out through the nose? Can you figure out why......

[Torre]

Originally Posted by souldrum71

Very informative post, LF. I got an intensive course on abdominal breathing while taking kyokushin. My sensei used to have us get in the horse stance and do one hundred punches. Meanwhile, he would walk around the room and punch random students in the stomach (pretty hard, but certainly not at full power) to see if we were breathing properly when we punched. Ahhh, the good old days.

We often do the same thing as well, it is great

[LeiWuLong]

Originally Posted by ladyfighter

Breathing:

Respiration is truly the mirror of your state of mind. While many people can hide their true emotions, it is always reflected in their breathing pattern. Angry people usually have rapid breaths with forceful exhales. People with anxiety breath more erratic and fitful (breathing high in the chest). While your breathing reflects your emotional state, it can also be used to change your emotional state as well!!
(within seconds)

As we grow up, have are taught to breathe from high in the chest. This may stem from the idea that you must keep proper posture (puffed out chest with the stomach sucked in) But, by keeping this "proper posture" you are wasting alot of energy and your muscles become tense. While the martial arts teaches us to breathe from the abdomen (stomach), with states of tension, fear and anxiety, most students soon revert back to the shallow breaths(chest). In order to fully comprehend proper breath control, the mechanics must be understood.

The diaphragm is the primary muscle of respiration. This is the large, flat muscle separating the abdominal from the chest cavities. The diaphragm contracts thus lengthening the chest cavity creating a vacuum which draws air into the lungs. The secondary or so called accessory muscles of respiration include the intercostal muscles (between the ribs), and to a lesser extent, the neck muscles. The accessory muscles function to increase the anterior-posterior diameter of the chest cavity as well as to lift and spread the rib cage.

With "good posture" we use our accessory musculature to lift the chest. Using the accessory muscles without proper use of the diaphragm serves to keep air high in the chest and does not expand the lungs to their capacity. A normal thoracic breath draws only 500 to 700 cc of air in the average adult. This results in less efficient oxygen delivery to your circulatory system and subsequently less potential for physical action. On the other hand, a deep, abdominal breath typically draws 2500cc to 3000cc of air, expanding the entire lungs for optimal oxygen delivery.


Proper Breathing:

Normal, quiet breathing uses only the diaphragm. This is what is termed abdominal breathing. The chest is kept completely still and the accessory muscles are not utilized. This is the proper way to breathe. This is the way infants normally breathe!


All breathing should be done through the nose with the exception of when vocalizing as when a martial artist performs a yell. Nose breathing is most efficient for oxygen delivery and preserves the moisture of the airways. This becomes extremely important when involved in lengthy, dehydrating workouts.



Benefits

Proper breathing has four major benefits for the martial artist.
1. it keeps the mind calm and "grounded."
(Just try to become extremely angry or hysterical while taking slow, deep, abdominal breaths. It simply cannot be done)

2. proper breathing allows good oxygen flow through the lungs resulting in improved muscle performance during activities.
(As in Martial Arts Classes, Testings, Tournaments, etc.)

3. keeping the breath low in the abdomen automatically keeps your center of gravity low for improved balance.

4. It also keeps the mind focused on the present moment.
This allows you to fully focus on your daily actives and projects!

Developing better breathing habits can take considerable practice. (do not expect miraculous changes overnight)

It will take time to condition your body back to the normal breathing that it knew as an infant, but it will be well worth the effort.

Great thread! As i have severe asthma i get very short of breath and fatuiged when fighting if i fail to breath properly, something i found in close conection with proper breathing is proper warm up, it reduces my breathing difficulties by 80-90% by just warming up and streching properly, i think its invaluable and thats the reason i do tai ji, not so much for fighting but for the great breathing techniques!