There are many things our bodies do automatically or involuntarily. For example, we don’t control our heartbeat it just… beats. Likewise, breathing is something that our body mostly does on its own.

However, unlike our heartbeat, we can voluntarily influence our breathing patterns whenever we want to. On the surface, this may not seem that important or groundbreaking, but breathing is actually the foundation of EVERYTHING we do.

3 Types of Breathing - Which One Is Ideal?

Chest breathing, also known as thoracic breathing or shallow breathing.
Diaphragmatic breathing, also referred to as belly breathing.
Cylindrical breathing, or filling up the entire trunk in all directions.

These concepts confuse a lot of people so don’t worry if this doesn’t make sense yet. Clarity will come with PRACTICE and as you read further.

I am about to break your brain momentarily. I just made it a point that there are three types of breathing; chest breathing, diaphragmatic breathing, and cylindrical breathing. On the surface, only one of these involves the diaphragm. However, that is really not true as ALL breathing involves the diaphragm. Say what!? (1)

Now, before you throw the penalty flag on me, let me further explain. The difference between these breathing patterns is due to stabilization and movement of the diaphragm and ribs.

CHEST BREATHING

For visualization purposes, let's think of the diaphragm and ribs as a parachute between two trees. The trees are your ribs and the parachute is your diaphragm. Now, put your hands on your chest and imagine breathing as a gust of wind. Chest breathing then would be when a gust of wind comes (breathe into your chest), the parachute doesn’t move but the trees (ribs) sway to the side, away from the parachute (diaphragm). So, in other words, the diaphragm remains stationary and the ribs move outward. This elongates the diaphragm which decreases its capacity to “pull air in”. Less air coming in means less optimal breathing technique.

BELLY BREATHING

Now with that same thought process let us visualize belly breathing (put your hands on your stomach). That same gust of wind comes (breathe into your belly) but this time the parachute is stretched downwards and the trees remain stationary. In this case, the ribs don’t move but the diaphragm is lowered. This leads to an increase in breathing capacity as the lungs will then have more room to expand. This is because surface area is maximized in all directions. With belly breathing, the ribs move in, you flatten your torso, and leave your full lung capacity on the table.

Cylindrical Breathing - The PROPER Way to Breathe

According to Professor Pavel Kolar (PT, PhD), the developer of Dynamic Neuromuscular Stabilization (DNS), no human movement or thinking pattern can be performed optimally without ideal breathing (2).

I have attended several DNS courses and the curriculum is always overwhelming. This is because of the detail that goes into addressing mechanics and movement. With DNS, all assessments and corrective exercises root back to the concept of ideal cylindrical breathing. They use the phrase “liquid ball phenomenon” as an analogy to get the concept across. Simply put cylindrical breathing is like a single raindrop falling into a lake. If you followed the last sentence visually you envisioned the drop hitting the water and creating a ripple effect. The waves move away from the point of impact in perfect circles, distributing the impact evenly in all directions. This is cylindrical breathing.

Intra Abdominal Pressure

Now, let’s dive a bit deeper and apply the concept of intra abdominal pressure (IAP). If you have ever used a weight lifting belt, you have practical experience with IAP. A weight belt is used to create tension and stabilize throughout a movement. The belly is filled with air and we press the tension into the belt and, with Newton’s Third Law, the belt presses back into our torso, creating tension. Weight belts certainly are useful and have their place, however the tension just described can be created internally using ideal cylindrical breathing and intra abdominal pressure. If you are doing a good job of cylindrical breathing you will unknowingly improve your IAP. The tricks to this are difficult to learn at first and once learned, it is sometimes difficult to maintain during higher intensities and when fatigue sets in.

Unfortunately, many people have developed poor breathing habits due to a wide range of reasons. Many people, especially those with poor posture and poor mechanics, have fallen victim to the habit of chest breathing.

Chest breathing minimizes oxygen intake during inhalation and decreases the amount of carbon dioxide that is released during exhalation. This minimizes oxygen to the bloodstream, which leads to quicker feelings of fatigue due to less ATP (the energy molecule our body runs on). Chest breathing also causes tension and stress in the upper body.

Belly breathing minimizes the exchange of gases as well as decreased stability. Belly breathing can also create compressive forces in the posterior. This can cause back pain, tightness, and decrease mobility. The diagram below does great job of portraying belly breathing with a lack of posterior pressure created. This creates a “scissors” effect which is the compressive force I just mentioned.

Cylindrical Breathing is KEY to Optimal Performance

Cylindrical breathing is the ideal way to breathe as it increases the surface area of the lungs which in turn increases the exchange of gases. In other words, oxygen intake and carbon dioxide outtake are maximized. This increase in oxygen will lead to an increase in ATP (your body’s energy molecule). This increase in ATP leads to greater endurance and ability to withstand stress. Additionally, greater and more efficient IAP is produced with cylindrical breathing.

How To Do Cylindrical Breathing

Lay on your back with your legs elevated on an exercise ball or chair or against the wall.Make sure your knees parallel above your hips. This will make sure your low back is flat.
Put your hands around your hips so that you can feel your breathing pattern. If you cough you will feel a “shockwave” press around your cylinder. Use this involuntary response to get the feeling of expanding your cylinder in a full circle.
Breathe in slowly through the nose or mouth. Focus on BREATHING OUT from your center. Your torso or “cylinder” should expand in all directions and you should feel your hands expand around your hips when you inhale.
Make sure your that your back stays flat the entire time. If your back elevates off the floor that means you are breathing UP not OUT. If you struggle to keep your back flat then focus on engaging your deep core muscles to pull your ribcage down. This will help flatten your posture and maintain a your cylinder for ideal breathing.
Do several rounds of 1-2 minutes. This technique is great to do to prep for a training session, competition, or a good nights rest. The more you do it (correctly) the better your breathing mechanics will become. The better we breathe; the better we move, think, perform, and live.

Wim “The Iceman” Hof - A Living Breathing Legend

If you haven’t heard of Wim Hof here is a little background information. He holds over twenty Guinness World Records, he climbed to 23,000 feet on Mt. Everest barefoot and in shorts, and professional athletes around the globe have taken notice and started training with him. Renowned mobility expert Dr. Kelly Starrett stated the Wim Hof Method is “more important than all of the Apollo missions combined.” (3)

Studies on Wim “The Iceman” Hof, have shown that the Wim Hof Method (a specific pattern of ideal breathing paired with mental focus and cold immersion) can give a person the ability to influence their autonomic nervous system and immune system. SAY WHAT!?

Wim Hof sitting in direct contact with ice, using his method, was able to sit for almost two hours without his core temperature changing. A Guinness world record.

How The “Wim Hof Method” Works

The studies on Wim Hof and those he trained in a controlled study have shown that those with poor breathing patterns have a blood PH that is too acidic (~7.4). Acidic blood causes the body to lose the ability to assimilate vitamins and minerals as well as heal itself. However, with the Wim Hof Method, we are able to increase the PH of our blood to a more alkaline level (~7.75). This in turn allows cells to assimilate vitamins and minerals (3). Studies also show the Wim Hof Method can give one the ability to release epinephrine at will. Epinephrine, better known as adrenaline, is a stress hormone that is released during increased activity of the sympathetic nervous system (fight or flight system) and it suppresses the immune response. This means that the body may then be able to heal itself from inflammation. Talk about mind over matter! (4)

Your Turn

So before you go and hit those squats, sprints, swimming laps, shooting drills, or even give that big presentation at work, try a few minutes of focused ideal breathing. Put a book on your stomach and without breathing push your stomach in and out ten times. Make sure your back stays flat to the ground! From here try doing several one minute rounds of focused cylindrical breathing and let us know your thoughts!

If done properly, this will help with stability, power, Vo2 Max, cognition, performance, and overall well being.

To Sum It All Up

Proper breathing is essential for optimized physical and mental activity.

Breathing, like anything, must be trained, and trained properly.

All breathing is diaphragmatic, however proper breathing involves movement of the diaphragm and stabilization of the ribs while optimizing intra abdominal pressure.

The Wim Hof Method may allow the body to heal itself by influencing the autonomic nervous system and immune system.

BREATHE IDEALLY!

Practice ideal breathing RIGHT NOW! 3 Rounds of 1 minute!

Instagram: @the_hybrid_movement_guy

Email: dylan@hybridmovement.fitness

Sources

(1)”In Pursuit of Yoga.” RSS. Accessed January 29, 2016. http://www.inpursuitofyoga.com/blog/2015/3/11/chest-breath-vs-belly-breath.“Chest Breath” vs “Belly Breath”

(2)Frank, Clare, Alena Kobesova, and Pavel Kolar. “DYNAMIC NEUROMUSCULAR STABILIZATION & SPORTS REHABILITATION.” Accessed January 29, 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3578435/.

(3)Hof, Enahm, and Isabelle Hof. “Science Stands for a Mystery.” Science. 2015. Accessed January 29, 2016.http://www.icemanwimhof.com/science.Wim Hof Method Explained

(4)Scientific proof – Wim Hof Method. (2014). Retrieved January 30, 2016, from http://www.wimhofmethod.com/scientific-proof-wim-hof-method/

Ideal Breathing for Performance, Health, and Well Being