Chest breathing is a pattern often associated with stress and anxiety and is considered to be an inefficient and unhealthy way to breathe in the long-term. The inefficient chest breathing pattern results in excessive activity of the muscles of the neck and shoulders, which results in local instability and ultimately pain patterns or injuries. In the case the of the muscles of the neck, headaches, shoulder pain, carpal tunnel-like symptoms and even low back pain can result. Athletes, especially, should consider practicing good breathing technique.
Crocodile Breathing
Work on improving your breathing style first in easy positions like lying on your back or stomach to reduce the strain of stabilizing muscles of the body, says breathing rehabilitation professional Maria Perri. Try "crocodile breathing" to improve your breathing patterns. Lie face down on an exercise mat with your forehead resting easily on your hands. Breathe in slowly through your nose, taking approximately three seconds to inhale. If you are breathing correctly, your hips will rise as you breathe deeply into your belly. Exhale slowly, about six seconds, and repeat the breathing exercise nine more times.
Wall Slide Breathing
Transfer the benefits of easy breathing exercises to sport by practicing breathing during more gravity-influenced movements—like this wall slide breathing exercise. Place your back firmly against a wall with your feet about 12 inches away from the wall. Raise your arms overhead, placing the hands in contact with the wall and squat down as far as possible while maintaining contact of your arms and head to the wall. Breathe slowly in and out in eight- to 10-second cycles. Repeat the drill seven more times.
Bench Dog Breathing
Integrate rotational spine stability exercises and breathing for a powerful boost to athletic performance. Sit on a bench about 15 inches high, place your hands on the edge, and slide your hips forward so that your arms support all of your weight. Lift one leg off the floor and your opposite hand off the bench. Breathe easily for a period of 30 seconds, switch limbs, and repeat for another 30 seconds. Take a break for about a minute and repeat two to three more times.
References
- "Rehabilitation of the Spine: A Practitioners Manual"; Rehabilitation of Breathing Pattern Disorders, Maria Perri, PhD; 2006
- "Kevin Neeld: Ultimate Hockey"; Developing Breathing Patterns; Kevin Neeld; 2010
- "Optimum Sports Performance"; A Breath of Fresh Air; Patrick Ward, MS, LMT; November 20, 2009
