Learning to breath properly with your abdominal muscles allows you to develop a rhythm during exercise so that you get enough oxygen and proper carbon dioxide removal. Different types of exercises require different breathing methods. All of these involve using your diaphragm to control your breathing. Pavel Tsatsouline, co-founder of Russian Kettlebell Certification in the United States and author of "Enter the Kettlebell," recommends that you use traditional abdominal breathing for high-intensity lifts and anatomical breathing for certain exercises that expand and contract your body.
Supine 90/90 Back Relaxation
This exercise teaches you to use your diaphragm and other breathing muscles to breath properly. The position minimizes your usage of your chest to breathe. Lie on the ground on your back, and put your arms out to your sides. Bend both legs, and keep your feet on the ground about hip-width apart. Inhale for three seconds, and expand your stomach like a balloon. Hold your breath for one second, and exhale for three second, compressing your stomach toward the ground. Do 10 to 20 breaths for practice.
Anthony Carey, owner of Function First in San Diego, California, recommends that you do this exercise first to learn the proper abdominal breathing method. The supine position allows gravity to help your abdominal muscles move properly.
Basic Qi Gong
Qi gong is an ancient Chinese meditative exercise that emphasizes breathing, movement, posture and balance. According to John Cowell, the owner of Conscious Fitness in Raleigh, North Carolina, the basic breathing exercise prepares you for more advance qi gong exercises and enhance your body awareness.
Stand with your feet hip-width apart with your toes pointing forward. Bend your knees slightly, and tighten your buttocks a little. Inhale and raise both arms slowly in front of your body with your arms slightly bent. Your fingers, hands and forearms should be relaxed. Your palms should be facing toward you. When you have reached the apex of your inhalation, stop raising your arms and exhale slowly. Lower your arms with your palms facing to the ground like you are pushing a beach ball. Keep your spine tall throughout the exercise. Do 10 basic qi gong breaths.
Anatomical Breathing
This breathing method is used in exercises that expand and compress your torso. You can do this basic breathing exercise for practice. Stand with your feet together and open your arms wide to your sides with your palms facing up. Breathe deeply as you do this. Look up and lean back slightly. Exhale and wrap your arms around your body. Bend your body forward, and bend your knees as you exhale. Repeat this exercise 10 times at your own pace.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Managing Stress with Eastern Arts"; John Cowell; 2008
- "Enter The Kettlebell!"; Pavel Tsatsouline; 2006
