Work on your diaphragm to improve breathing and performance

[SafinSucks]

Found this article > https://breakingmuscle.com/fitness/...iaphragm-to-improve-breathing-and-performance and was wondering if some of you put some attention on this muscle.

The diaphragm is a huge, dome-shaped muscle at the bottom of the rib cage. Although it is used 24/7, it goes largely unnoticed (unless you get hiccoughs). When the diaphragm contracts, in conjunction with the intercostal muscles, it lowers the pressure in the thoracic cavity. This enables air to enter the lungs.

When breathing out, the diaphragm relaxes along with the intercostal muscles, allowing air to leave. Air may be forced out faster by increasing abdominal pressure using the tranverse abdominis muscle.

Here is one exercise to try:

1. Lie on the floor face up with knees slightly bent.
2. Place a small pillow under the head if that is more comfortable for you.
3. Place your hands lightly on your stomach.
4. Concentrate on breathing using the diaphragm, not using the chest, and feeling the stomach rise as the lungs fill from the bottom.
5. Let the stomach fall naturally when breathing out by relaxing the diaphragm.
6. Progress by placing a small weight on the stomach, such as a small book, on do it all again.
7. The next stage is to stand up and place your hands on your stomach again, feeling how you breathe. Surprisingly, you may find this step requires some concentration initially.
8. Finally, practice breathing correctly whilst on the bicycle.

Would be interesting if any of you could share experience with this kind of exercise. Feel "tired" lately and may try this from next week to see the results.

 

[TnsGuru]

Think of breathing with your abdomen, not your upper chest. I am studying Respiratory Therapy, and the majority of people do not breathe correctly. Using your diaphragm will fill your lungs much more than if you use just your upper body. Upper body breathing tends to be shallow and doesn't inflate the lungs to its full potential.

For optimum sports performance, if we do not breathe properly, especially during physical exertion like exercise, the body will fatigue due to lack of oxygen to the tissues and organs.

The lungs, not only aid in bringing in oxygen to oxygenate the body to help sustain energy levels but to release carbon dioxide to prevent premature fatigue. If you ever start to feel tired while you're playing. Just inhale deeply and slowly using your diaphragm and exhale forcefully to get your energy level back up.

Brad Gilbert used to advocate taking slow, smooth, rhythmic breaths to relieve anxiety levels and nervousness during a match. When you are tight and nervous, your breathing patterns change to short and shallow. Start doing this prior to yourtennis match and maintain this same pattern throughout should help your performance.

 

[SafinSucks]

Very informative post and video, thank you TnsGuru!