Selected Breathing Techniques To Be Performed During Performance And Training _____________________________________________________________________________________________________________
Martin Gladu During performance Diaphragmatic Breathing (Lower Lung Breathing) Sawman’s Instant Recovery Breath (Al Lee’s Pressure Breathing) Tactical Breathing (Combat Breathing) Cleansing Breath Dan Brulé’s Coming Home Breath Hyperventilation (Elevated Breathing) Al Lee and Don Campbell’s Performance Breathing Buteyko Burst Breathing (Systema) During training Box Breathing Wim Hof’s Breathing Technique Ujjayi (Victorious Breath) Bhastrika (Bellows Breath) Sitkari (Hissing Breath) Sitali (Cooling Breath) Kapala bhati (Abdominal Pumping) Bhramari (Humming Bee) Murccha Nadi Shodhana (Alternate Nostril Breathing) Moon Breat and Sun Breath Buteyko Method Agni Pran (Breath of Fire) Retention Breath 4‐7‐8 1:2 Hypoventilation training Understanding breathing
2 During performance Diaphragmatic Breathing aka Adham Pranayama, Abdominal Breathing, Lower Lung Breathing In = Mouth, let the abdomen rise Out = Mouth, let the abdomen fall Note : Deep breathing has been shown to increase activity of the parasympathetic nervous system, which is the system opposite our “fight, flight or freeze” response. The parasympathetic nervous system is the one responsible for a calmer, more tranquil demeanor. ~~~~~ Sawman’s Instant Recovery Breath (Former US Navy SEAL Craig Sawyer) aka Al Lee’s Pressure Breathing In = Nose, deep and forceful Out = Mouth, for as long as you can (option : with pursed lips and deflating cheeks) Note : The pursed lips trick, according to Al Lee, puts pressure on the vagus nerve at the back of the throat, which triggers many anxious symptoms. ~~~~~ Tactical Breathing (Lt. Col. David Grossman) aka Combat Breathing, Autogenic Breathing, Square Breathing In = Nose, four seconds, from the diaphragm, with abdominal expansion Hold = four seconds Out = Mouth, four seconds Hold = four seconds Repeat four times ~~~~~ Cleansing Breath In = Nose, deeply Hold = one or two seconds Purse lips Out = Mouth, forcefully, in short little bouts, until no air left in the lungs ~~~~~
3 Dan Brulé’s Coming Home Breath In = Nose, longly and deeply (bring in fresh new energy) Out = let go with one big, soothing and luxurious sigh of relief. Let your muscles go, let your joints go, let your thoughts go. ~~~~~ Hyperventilation aka Elevated Breathing Repeated high‐intensity sprints incur substantial anaerobic metabolic challenges and create an acidic muscle milieu that is unfavorable for subsequent performance. Hyperventilation, resulting in respiratory alkalosis (i.e., decreased blood pH), acts as a compensatory mechanism for metabolic acidosis. Sakamoto et al (2014) found that “hyperventilation implemented during recovery intervals of repeated sprint pedaling attenuated performance decrements in later exercise bouts that was associated with substantial metabolic acidosis.” The experiment : 10 sets of 10‐second maximal pedaling on a cycle ergometer with a 60‐ second recovery between sets. Hyperventilation (60 breaths per minute and end‐tidal partial pressure of CO2 maintained at 20–25 mm Hg) was performed 30 seconds before each sprint set. Note : Elevated Breathing causes oxygen deficiency. The cause of oxygen deficiency is not due to the lack of oxygen presence, but to the lack of carbon dioxide retention. ~~~~~ Al Lee and Don Campbell’s Performance Breathing In = Nose, two seconds Hold = two seconds Out = Nose, four seconds Note : Al Lee recommends that athletes slow their breath as much as possible. ~~~~~ Burst Breathing (Systema) aka Saving Breath In = Nose, short, sharp bouts Out = Mouth, long ~~~~~
4 Buteyko Breathe less ! Breathe through the nose as much as possible. Breath retention. ~~~~~ During training Box Breathing aka 4‐Part Breathing In = Nose, five seconds Hold = five seconds Out = Nose, five seconds Hold = five seconds ~~~~~ Wim Hof’s Breathing Technique In = Nose or mouth, as deeply as possible Out = Mouth, unforcefully (“let go”), not completely Perform 30 times Max hold after the last exhale Deep breath in, then hold for 10‐15 sec. Repeat 3 times Hof : "By not breathing out completely, you get to a point at which a residual amount of air remains in the lungs." After this has been done about thirty times, this should be followed by unforced breathing out, but no breathing in, until a need for new oxygen is felt. The entire process then begins again. These cycles are repeated, during which the participant feels light‐ headed, passive and tingling. The breathing technique results in an increase in the O2 content and a reduction of the CO2 content in the blood. Despite the fact that CO2 is a waste product of the body, the body does require a certain amount of it. These breathing exercises are therefore (partially) intended to take up a sufficient amount of this substance in the body, yet as little as possible. The reduction in the amount of CO2 results in more O2 being released, positively charging the mitochondria (which provide energy to the cell).” ~~~~~ Ujjayi aka Victorious Breath, Darth Vader Breath, Ocean Breath, Cobra Breathing In = Nose, while constricting the throat Out = Nose, while constricting the throat
5 ~~~~~ Bhastrika aka Bellows Breath, Stimulating Breath In = Nose, somewhat vigorously Out = Nose, somewhat vigorously ~~~~~ Sitali aka Cooling Breath Roll the tongue (make a tube) Inhale Close the mouth Exhale through the nose ~~~~~ Sitkari aka Hissing Breath In = through the teeth (the tip of the tongue touches the front teeth, and the upper and lower teeth are touching each other) Hold = a second or two Out = Nose ~~~~~ Kapala bhati aka Shining Skull Breath, Abdominal Pumping In = Nose, drawing the abdomen inward forcefully Out = Nose, pushing the abdomen outward forcefully ~~~~~ Bhramari aka Humming Bee Pinky and ring fingers of both hands rest on each side of the nose, middle fingers rest in the crease between the eyes and the sides of the nose, the two index fingers rest on the third eye. The ears are closed by the thumbs. In = Nose Out = Humming
6 Note : Should be practised after asana, nadi shodhana, and before meditation. Practice early in the morning or late at night. ~~~~~ Murccha In = Nose, gently and slowly Focus on the third eye (press the chin against the chest) Hold = until you feel like fainting, staying focused on the third eye Out = slowly, staying focused on the third eye ~~~~~ Nadi Shodhana aka Anuloma Viloma, Alternate Nostril Breathing Fold the left hand’s index and middle finger into the palm Close the left nostril with the thumb Inhale Close right nostril with both the ring finger and the pinky Exhale Inhale through the left nostril Close the left the nostril with the thumb Exhale Repeat ~~~~~ Moon Breath and Sun Breath Moon = Breathing through the left nostril only for 5 to 10 minutes Note : Left nostril draws in the cooling, soothing, mind‐expanding energy of the Moon (feminine). The left Swara is associated with mental activities, parasympathetic nervous system (relaxation). It is connected to the right hemisphere. Sun = Breathing through the right nostril only for 5 to 10 minutes Note : Right nostril draws in the warming, uplifting, revitalizing energy of the Sun (masculine). The right Swara is associated with pranic activities (physical activities), sympathetic nervous system (fight or flight response / stress response). It is connected to the left hemisphere. ~~~~~ Buteyko Method
7 Breathe less ! Breathe through the nose as much as possible. Breath retention. Four exercises : ‐ Control Pause ‐ Extended Pause : Hold you breath for an extra 5‐12 seconds beyond your Control Pause, and immediately launch into Reduced Breathing ‐ Reduced Breathing ‐ Maximal Pause ~~~~~ Agni Pran aka Breath of Fire In = Nose, powerfully, from the abdomen Out = Nose, powerfully, by quickly releasing the abdomen Focus on the third eye all the way through Note : It is a rhythmic breath that is to be performed quickly and evenly. It should sound like a locomotive. ~~~~~ Retention Breath aka 1:4:2 In = Nose, for any count Hold = for a count four times that of the inhale Out = Nose, for a count twice that of the inhale Note : Based on the yogi rule that says that exhalation should be twice that of inhalation, and retention should be four times that of inhalation (i.e., a ratio of 1:4:2). For example : inhale for four, hold for sixteen, and exhale for eight. Or, inhale for two, hold for six, exhale for four. ~~~~~ 4‐7‐8 (Dr. Weil) Close your mouth, put tongue on the back of teeth In = Nose, quietly, count of four Hold = count of seven Out = Mouth, completely, making a “whoosh” sound, count of eight, (tongue is still on the back of teeth) ~~~~~
8 1:2 In = for a count Out = for a count that is twice the inhale ~~~~~ Hypoventilation training aka The Exhale‐hold Technique In = normally Out = until lungs are half full of air Hold = brief Consists of reducing the breathing frequency while exercising. It mimics altitude training by significantly decreasing blood and muscle oxygenation. Periods of exercise with reduced breathing frequency are interspersed with periods with normal breathing. The hypoventilation technique consists of short breath holds at low lung volume (called “the exhale‐hold technique”). The scientific studies have shown that only hypoventilation at low lung volume could lead to both a significant decrease in oxygen concentrations in the body and an increase in carbon dioxide concentrations, which are indispensable for the method to be effective. The combined effect of hypoxia and hypercapnia act as a strong stimulus whose main consequence is to increase lactic acid and hydrogen ions production, and therefore to provoke a strong acidosis in the body. Thus, during exercise with hypoventilation, the blood and muscle acid‐base homeostasis is highly disturbed. By delaying acidosis, hypoventilation training would also delay the onset of fatigue and would therefore improve performance during strenuous exertions of short to moderate durations. Indeed it has been demonstrated that exercise under conditions of voluntary hypoventilation (VH) evokes muscle deoxygenation. Consequently, it improves endurance capacity. “Performing hypoventilation with the exhale‐hold technique led to a greater increase in lactate concentrations, and therefore a greater stimulation of anaerobic metabolism, than the exercise performed with normal breathing. Conversely, with the inhale‐ hold technique, lactate concentrations were lower than during exercise with normal breathing, thus reducing the stimulation of anaerobic metabolism.” Dr Xavier Woorons Note : Perform only at low or moderate exercise intensities.
9 Understanding breathing ‐ Breathing is regulated by the autonomous nervous system. ‐ Gaseous Exchange = Inhales take in oxygen (from the air). Exhales expels carbon dioxide (in the blood). Inhaled oxygen is able to diffuse into the capillaries from the alveoli, while carbon dioxide from the blood diffuses in the opposite direction into the alveoli. The waste carbon dioxide can then be exhaled out of the body. During physical exercise, excess carbon dioxide is produced as a result of increased respiration, and muscles and cells require increased oxygen. The body responds to this change by increasing the breathing rate, maximizing the rate of possible gas exchange. ‐ Nitric oxide, a vasodilator, is manufactured in the paranasal sinuses. So, one should breathe through one’s nose as much as possible, even during exercise. Humming greatly increases nasal nitric oxide. ‐ The first step toward using your breath more effectively is to pay attention to it (i.e., breath awareness). That habit forces you to calm down and draw your focus inward. ‐ Utilizing the diaphragm is the key to letting go of stress. What happens during all the phases of breathing ? “The rate of the heart is slowed in inspiration. With a slower rate, the resting period of the heart ‐ the diastole ‐ is prolonged. Not only does the heart muscle receive more rest, but the cavities of the heart are also better filled with blood. During the next pumping action of contraction (systole), more blood is pushed into circulation with a better force. Thus general circulation is improved. During kumbhaka no new air is entering the lungs, so no more oxygenation is taking place. The oxygen tension in the blood is reduced. Up to a certain level this has an advantage. The brain is most sensitive to this lowered oxygen tension, as its needs for oxygen are the greatest. If the quality of the blood is below par, the brain tries to get more blood in quantity. In the brain and even elsewhere in the body, all the capillaries are not functioning at all times. Some of them are lying dormant in a collapsed or closed state. In order to receive a greater quantity of blood, these capillaries are opened up. The effect is more marked in the brain. Thus cerebral anoxia leads to cerebral vasodilation, more capillaries open up and circulation improves (...) The third phase of respiration is expiration. Expiration is a passive act. For stretching a rubber band one needs a conscious effort, while once the active action is released the rubber automatically assumes its original position. The same principle applies to the act of respiration. But the yogic act of rechaka is a slow, guided and controlled process. It should take double the time taken for inspiration. The first advantage of slow respiration is mechanical. With a sudden release the rubber or the elastic tissue in the lungs will snap back violently, but with a slow release it will maintain its elasticity. The major advantage of slow rechaka, however, is in the brain and psyche. The conscious effort required for slow release needs the help of the cerebral cortex of the brain. The cerebral cortex sends inhibitory impulses to the respiratory centre in the midbrain. These inhibitory impulses from the cortex overflow into the adjoining area of the hypothalamus
10 concerned with emotions, and quieten this area. Hence, the soothing effect of a slow expiration.” Dr. M. Hajirnis Carbon dioxide ‐ Carbon dioxide comes from fat oxidization and carbohydrates. ‐ The carbon dioxide content in the body is high in the venous system, and decreases in the respiratory system, resulting in lower concentrations along any arterial system. ‐ Carbon dioxide is one of the mediators of local autoregulation of blood supply. If its levels are high, the capillaries expand to allow a greater blood flow to the tissue. ‐ Breathing makes the body more alkaline. So, Elevated Breathing causes alkalosis (i.e., decreased blood pH). When our breathing is elevated, we expel more carbon dioxide. ‐ A certain amount of carbon dioxide must be present in the lungs for oxygen to be used optimally (Bohr Effect). ‐ Bicarbonate ions are crucial for regulating blood pH. A person's breathing rate influences the level of CO2 in their blood. Breathing that is too slow or shallow causes respiratory acidosis, while breathing that is too rapid leads to hyperventilation, which can cause respiratory alkalosis. Respiratory alkalosis occurs when carbon dioxide levels drop too low. This causes the pH of the blood to rise and become too alkaline. Respiratory acidosis, also called respiratory failure or ventilatory failure, is a condition that occurs when the lungs can’t remove enough of the carbon dioxide (CO2) produced by the body. Excess carbon dioxide causes the pH of blood and other bodily fluids to decrease, making them too acidic. This is because the body must balance the ions that control pH. ‐ Breathing more does not ameliorate the blood oxygen, because it is already saturated at 97‐ 98%. Consequently, the greater the quantity of air absorbed in the body, the less oxygen is being delivered. To oxygenate tissues and organs, we must breathe less, not more. For example, a drop in 1mmHg of carbon dioxide in the arteries creates a 2% drop in blood rushed to the brain. More, heavy breathing reduces levels of carbon dioxide, thus increasing cortical activity. During exercise –> CO2 levels rise A) (to expel more CO2 and provide cells and muscles more O2) breathing rate increases = more O2 in and more CO2 out B) capillaries expand ‐> more blood to tissues If breathing rate increases too much ‐> Alkalosis = CO2 levels too low = Blood pH rises (Blood is too alkaline) + increased cortical activity If breathing rate does not increase enough ‐> excess CO2 ‐> acidosis = CO2 levels too high = Blood pH decreases (Blood is too acidic) What happens during exercise ? “When you exercise, sugar is broken down into different chemicals, to produce energy for muscles. As long as you get all the oxygen you need, the final products are carbon dioxide and water, but if you exercise so vigorously that you can't get the oxygen that you need, the
11 reactions stop, causing a chemical called lactic acid to accumulate in your muscles and spill into your bloodstream (...) When lactic acid causes your muscles to hurt, you breathe harder and faster, and slow down to catch up with your oxygen debt. This converts lactic acid into carbon dioxide and water that are blown off as you breathe. Blood levels of lactic acid lower and your muscles stop hurting. A pace that you can hold breathing fast and deeply, but not gasping for breath, is called the lactic acid threshhold and is the training level for most competitive athletes.” Dr Gabe Mirkin In other words, if oxygen delivery to cells is insufficient for the demand (hypoxia), hydrogen will be shifted to pyruvic acid converting it to lactic acid. This temporary measure (anaerobic metabolism) allows small amounts of energy to be released. Lactic acid build up (in tissues and blood) is a sign of inadequate mitochondrial oxygenation, which may be due to hypoxemia, poor blood flow (e.g., shock) or a combination of both. If severe or prolonged it could lead to cell death. To flush out the lactic acid, the body reacts as follows : ‐ the medulla oblongata (a 'primitive' part of the brain) responds to the presence of lactic acid by adjusting the pH of the blood due to the concentration of dissolved carbon dioxide. ‐ the heart rate increases. ‐ the respiratory rate increases. According to Wesson et al, 65% of lactic acid is converted to carbon dioxide and water, 20% into glycogen, 10% into protein and 5% into glucose. Other interesting facts:
The respiratory rate of an adult at rest is about 11‐15 breaths per minute. Approximately 0.5 liters of air can be inhaled per breath. The composition of the inhaled air : 78% nitrogen / 21% oxygen / carbon dioxide 0.04% The composition of the exhaled air : 78% nitrogen / 17% oxygen / 4% carbon dioxide
Compiled by Martin Gladu in April 2016
