The benefits of breathing and holding your breath: a necessary topic for any athlete and ordinary people (picture shows Mike Maric)? "Magic Slow Breathing" Why is breathing training good for the body? The training of respiratory muscles mainly focuses on inspiratory muscles, which is called "Inspiratory Muscle Training (IMT)" in English, accompanied by the effect of improving the functions of different organs. In addition to sports, it can also improve competition performance, enhance oxygen consumption capacity, reduce the accumulation of lactic acid in blood, and relieve diaphragm fatigue and cardiovascular reaction. Recently, it has been suggested that training inspiratory muscles can reduce the energy expenditure during its operation, including the heat required for breathing, because from light exercise to strenuous exercise, the oxygen consumption will change from 3% to 15%. All types of sports are influenced by inspiratory muscle groups: in sports that require strength, some muscles (such as diaphragm) are in the most intense stage, which is helpful for energy conversion in each stage; In endurance competitions and sports with long competition time, it can improve efficiency, reduce oxygen consumption and give athletes maximum energy. Some studies focus on athletes, trying to understand how to adjust the effective dose/response, so as to reduce the energy expenditure required for breathing and increase the available energy for muscle groups participating in specific sports. Some research results show that doing inspiratory muscle training for six weeks every day can reduce the oxygen consumption of breathing exercise (up to 4%), so that various muscle groups closely related to body movement can have more oxygen available when exerting strength. In this study, the researchers also simulated the breathing frequency of cyclists in the most intense cycling race.
Strengthening the muscles with respiratory function can make us push forward normally in the competition and delay the time of feeling tired.
Other scientific evidence also points out that there is a very direct relationship between respiratory muscle fatigue and poor competition performance. In the past, everyone thought that personal endurance performance was due to the relationship between heart circulation and exercise muscles, not breathing, and even thought that respiratory organs would not affect sports performance. As long as the heart is strong enough, the oxygen needed to exercise muscles is "sufficient". But it turns out that strengthening the muscles with respiratory function can make us struggle forward normally in the competition and delay the time when we feel tired. Scientific research has also confirmed that breathing training is effective in all situations, no matter which player; Some of these exercises are carried out in a natural way, and some will make exercise plans specifically for the goals. But all the studies agree that breathing training must be combined with daily life, sometimes even twice a day, or in a short and intensive plan, lasting 6 to 12 weeks. Obviously, however, this is the time that athletes need to adapt to their physiological habits. However, the factor of "not advancing or retreating" must be taken into account. In view of the fact that people will slack off if they don't train, it is suggested that the number of training sessions should not be less than one third of the original, and efforts should be made to stick to 18 weeks to make it a habit and benefit from it.
Strengthening the muscles with respiratory function can make us move forward normally in the competition and delay the time when we feel tired. In a word, breathing is very important today, because it is embodied in three places: physiology, body and psychology. Physiology? Improve ventilation and gas exchange? Improve the respiratory function of cells and heart and lungs? Improve the metabolic function of oxygen? Get the benefits of the energy conversion process? Increase the relationship between lung ventilation and perfusion? Conducive to the elimination of lactic acid and carbon dioxide? Let the players control their breathing better during the competition? Increase lung capacity? Effective use of vital capacity? Maximize the elasticity of lung tissue (alveoli and bronchi), intercostal muscle, chest cavity and diaphragm? Increase the self-awareness of respiratory accessory muscles? Reduce interference spasm? Improve body psychology? Improve concentration and thinking ability? Effectively relax? Control stress during the competition (before and during the competition)? Managing emotions and negative physiological states is conducive to the development of psychological images and psychological anchoring. If a professional athlete knows how to breathe correctly, he can: improve his relaxation state? Slow down the heart rate? Reduce oxygen consumption? Make the breathing rhythm more regular? Improve the training effect? Control pre-game nervousness? Avoid anxiety and panic? Conducive to the elimination of lactic acid and carbon dioxide. Of course, even ordinary people, as long as they know how to breathe correctly, can also take oxygen and produce the same effect as athletes.
If a professional athlete knows how to breathe correctly, many problems related to sports performance can be improved. Training breathing is of great help to daily life. However, in one case, a professional athlete's muscles in some parts have been prepared for special training, so he can't increase his performance. At this time, the simplest solution is to reduce muscle mass. I want to remind you that large muscles are not only heavy, but also consume more oxygen. For some sports, large muscles may have the opposite effect. It is also an effective strategy to increase aerobic function by reducing muscle weight and strengthening breathing without reducing overall ability. An experiment in Sweden for professional swimmers proves that special breathing training can increase lung function. This information is very important, because when the lung capacity reaches the maximum, it means that more oxygen can be introduced with each breath, and the function of removing carbon dioxide can be improved. In addition, it can increase buoyancy, make swimmers closer to the water surface and reduce water resistance. Don't forget, efficient breathing has great influence on blood circulation, composition and acidity. As I have explained, holding your breath and touching water will cause a "diving reaction". Therefore, the spleen will contract and release the stored red blood cells into the tissue circulation, thus increasing the oxygen content of the blood. Practice holding your breath, and your lungs will hold your breath in the air, and the effect will be stronger and faster.
Breath-closing training The medium and long-term effect of breath-closing training on blood is * * * kidney, which promotes the natural secretion of erythropoietin. However, all this must be closely monitored and matched with the correct diet, and the two need to be combined when necessary. Another message of super ventilation is also very interesting. According to the energy and frequency of breathing, a large amount of carbon dioxide in the blood can be eliminated, making the blood alkaline and producing a relatively high oxygen state. Some experts have confirmed that muscles are under moderate pressure and will perform better if they can be in an alkaline environment. Another element that can't be ignored is myoglobin, which is a protein existing in muscles and related to oxygen and hemoglobin. There is a hypothesis that when the oxygen content in muscle decreases, the total amount of myoglobin may be affected if the time is prolonged. At this time, myoglobin can be strengthened by diving into cold water and lung space.
Super Breathing Training After breathing warm-up exercise, it is recommended to do super breathing training, which needs to combine rapid active exhalation and passive inhalation. This technology can be used in various occasions, even non-sports aspects; I must say, I must do it every day. It consists of five breathing movements, four short breaths and one long breath, and then it is repeated four times and made 20 breaths. 1 Inhale and send the air to the lungs. Slowly lengthen the time and spit out the air. 3 Repeat the four steps 1 and 2 (that is, inhale and exhale) with no interval between them, and grasp your own sense of rhythm. 4 Inhale and exhale for a long time, and then repeat steps 3 and 4 four times. The variant version of super ventilation training is like increasing the repetition times, changing the order or changing the pressure intensity with posture (moving the arm position). ※. Because it is simple and effective, it can be done several times a day.
Hold your breath and enter a state of calm and concentration. It is very important to hold your breath. One of its functions is to rapidly reduce the heart rate. This is a great advantage in many sports, because it can reduce the energy expenditure before the game and immediately enter a state of calm and concentration. Think about how important the time before the game, interview, exam and meeting is. What is most needed at this time is not clear thinking, clear organization and control of the heartbeat. Training the diving reaction can also adjust the pointer of the brain, indicating that the carbon dioxide content is already high. An experiment on a group of triathletes shows that three weeks of breath-holding training can greatly improve the tolerance to carbon dioxide. This is very important information for all sports, because as long as you follow this training, each player can show his sports by going up a flight of stairs. So learning to breathe will only bring benefits and provide a wider range of physical activities. Learning to guide the air and guide the air to a certain place through breathing skills is a lesson that each of us must understand, because it will make it as easy as intuition to manage daily life, stress and pursue good performance.
Author Mike Maric has the title of Dolphin Man, mainly because he is good at holding his breath? The book information article "Magic Slow Breathing" is taken from the culture of three talents, Mike? Maric's book "Magic Slow Breathing: Breathe without anxiety, keep your heart stable and" replenish oxygen for your body! " A book This book features Italian free diving champion Mike Maric, who has been a constant winner in various swimming competitions since he was a child. Not only has many years of teaching experience in guiding professional athletes to breathe, but also often uses breathing skills to adjust current emotions, thoughts and fears when performing his forensic autopsy work. The seemingly ordinary breathing is so magical! "Magic Slow Breathing" is Mike's book about healthy breathing, which integrates competition experience, teaching sharing, scientific research and personal stories. Complete sharing in the book:? Refreshing slow breathing: triangle breathing/alternate nostril breathing/segmented breathing before going to bed/segmented breathing after waking up in the morning/heartbeat synchronous breathing ... Daily advice: Breathing prescription notes/yawning/reading short articles ...? Dietary advice: healthy real food for metabolic stress/diet for enhancing respiratory system ...? Habit suggestion: laughter enhances the breathing effect/improves the sleep secret of life ... and there is "magic slow breathing: breathing without anxiety, keeping the heart stable and" replenishing oxygen "for the body! Please click here for information.
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