Proper Breathing Technique

In this post, I discuss proper breathing technique. First, I briefly talk about what breathing is and why proper breathing is important. I then explain proper breathing technique. Lastly, I cover dysfunctional breathing and the Valsalva maneuver.

What is breathing?
Breathing, in its simplest description, is the process of moving air in and out of the body. This involves various organs/structures, bones and muscles - the lungs, trachea, larynx, nasal/oral cavity, ribs, sternum, diaphragm, intercostals, abdominals and more. All of these parts work together, often without any conscious effort from us - we rarely have to think about breathing, our body simply does it for us.

Why is proper breathing important?
While we don't often give much thought to our breathing, it is vital to our existence - without it, we would perish. Breathing allows us to gather oxygen from our environment, which is transferred into our cardiovascular system (enters into the blood deep within the lungs). In exchange, carbon dioxide and waste gases are taken out of the blood and then exhaled from the lungs. The cardiovascular system (consisting of the heart, veins, arteries, capillaries and blood) then transports the oxygen throughout the body and collects waste. Oxygen is utilized by every type of cell in our body, but is especially important for creating energy - used when we are lifting weights, running or performing any other physical activity. This is why we often find ourselves gasping for air after running or when we have to expend a lot of energy to do an intense physical task - our body is simply trying to obtain more oxygen to replenish its energy levels.

Proper breathing technique
Now that it should be clear that breathing is a very important process, let's look at proper breathing technique. Since we do not often give much thought to breathing, it is important that we consciously maintain proper breathing while we exercise. This will ensure that we are providing enough oxygen to help us with our workout. When we inhale, we should bring air in through the nose and not through the mouth. Breathing through the nose helps to adjust the temperature and moisture level of the air as it begins to enter the lungs, as well as to act as a filter for the air (tiny hairs in the nasal cavity work to prevent particles from entering our lungs). Breathing should be deep, often called "belly" breathing fully using the diaphragm, abdominals and intercostals. When you inhale, your belly should expand with your belly-button or navel moving out from your spine. When you exhale, your belly should contract with your belly-button or navel being drawn in towards your spine. While exercising, you should inhale on the resting or "easy" phase of the exercise and exhale on the exertive or "difficult" phase of the exercise. For example, when doing a push-up, breathe in when you lower your chest to the floor and breathe out when you push your chest away from the floor.

Dysfunctional breathing
If we don't pay sufficient attention to our breathing technique, we can find ourselves suffering from dysfunctional breathing. This is often a breathing pattern with short, shallow breaths. Instead of properly utilizing the diaphragm, abdominals and intercostals, the breathing process is concentrated in the upper chest. There is no expansion/compression of the belly with each breath - instead all of the movement is restricted to the upper chest. This type of breathing does not allow for the proper exchange of oxygen, carbon dioxide and waste gases. With dysfunctional breathing, we do not get enough oxygen and we retain too much waste in the blood and muscular tissue. Dysfunctional breathing can lead to increased tension, headaches, lightheadedness, dizziness, fatigue and feelings of anxiety.

Why the Valsalva maneuver has no place in exercise
The Valsalva maneuver is the attempt to exhale forcibly against a closed airway. Often, the Valsalva maneuver is used (consciously or not) when we have to exert a lot of energy - you might have seen people doing this at the gym when trying to lift a very heavy weight, usually during exercises such as bench press or squats. They inhale just before lifting the weight, and then just as they begin to lift they close their mouth/airway and stop breathing, often with their face turning red. After completing the exercise they then exhale. This breathing process should never be used while exercising. Essentially, the Valsalva maneuver creates a large increase in the pressure within the chest cavity. Aside from the fact that breathing is stopped with the Valsalva maneuver (thus preventing the necessary intake of oxygen and the expulsion of carbon dioxide and waste gases), there are some potentially severe side effects of the maneuver. At the start of the Valsalva maneuver, there is an initial spike in the individual's blood pressure (dangerous for those who have heart disease, high blood pressure or who could be susceptible to an aneurysm or stroke). Then there is a sudden drop in blood pressure, since the increase of pressure within the chest cavity prevents blood from flowing into the chest and to the heart. This drop in blood pressure is combined with a rapid increase in the pulse, since the body is trying to compensate for the low blood flow into the heart and lungs. Then when the individual finally exhales and the chest cavity pressure is released, the pulse drops and the blood pressure shoots back up - often spiking higher than the blood pressure before the Valsalva maneuver began. Throughout the maneuver, the reduced flow of oxygenated blood flow to the muscles and brain can cause dizziness and even fainting. If you find yourself holding your breath during exercise, take a quick break to focus on re-establishing proper breathing technique. Again, never use the Valsalva maneuver while exercising.