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After deep inhalation or shallow inhalation, close the glottis and try to exhale. This is called holding your breath. It is usually necessary to hold your breath when completing the maximum static exercise, such as carrying weights, lifting weights, wrestling, tug-of-war, "arm wrestling" and so on. Holding your breath has a good effect on exercise: holding your breath can reflect the increase of muscle tension and create the most effective contraction support conditions for related sports links. However, people only see the beneficial side of holding their breath, and they don't know that holding their breath will have a negative effect on the human body. The adverse effects of holding your breath mainly include: First, holding your breath increases the internal pressure in the chest, which prevents venous blood from returning to the heart, and then the heart is not fully filled, the output drops sharply, and the blood pressure drops sharply, resulting in insufficient blood supply to the myocardium, brain cells and retina, and symptoms such as dizziness, nausea, tinnitus and black eyes appear, which affects and interferes with the normal exercise; Second, at the end of breath-holding, there will be reflective deep breathing, which will cause the pressure in pleural cavity to drop sharply. The blood originally trapped in the vein will quickly return to the heart, impact the myocardium, make it overstretched, and the blood pressure will also rise sharply, which will have serious adverse consequences for children's hearts, and it is easy to overstretch and relax the myocardium. For the elderly, it is easy to damage the blood vessels in the heart, brain and eye due to poor blood vessel elasticity and brittleness.
From this perspective, holding your breath has advantages and disadvantages for exercise. Sometimes you need to struggle and hold your breath to win the final victory. Then the necessary and correct and reasonable way to hold your breath should be not to inhale too deeply before holding your breath; In order to gradually reduce the internal pressure in the pleural cavity, the exhaled air should gradually squeeze out of the glottis slightly and moderately, that is, the larynx exhales with a "hi" sound; Hold your breath in the critical moment of winning the game, not every movement and every process needs to hold your breath. Since I started swimming, my lung capacity has obviously increased. I used to hold my breath for only 1 minute for about 40 seconds because of smoking and too little exercise.
Swimming for more than half a year made my breath holding time reach 2.5 minutes.
Of course, the time to hold your breath is related to vital capacity and oxygen consumption. However, the longer people hold their breath, the greater their relative lung capacity.
Breathing is the biggest obstacle in the later stage of swimming endurance exercise. In order to better adjust breathing, technical movements are sometimes ignored.
It can be seen that excellent cardiopulmonary function is of great help to improve swimming skills.
The longest breath-holding time is 1959, and that of robert forster in the United States is 13 minutes and 42.5 seconds.
People often hold their breath when lifting heavy objects. During exercise, especially short-term exertion, there is also a short breath holding. ... why can holding your breath increase your strength? As we know, muscle is a rudder composed of many muscle fibers. A motor neuron in the spinal cord can dominate several muscle fibers. If the motor neuron in the spinal cord is stimulated, the muscle fibers it dominates will contract. According to research, when muscle fiber contracts, it has a tension of 200 mg. The more muscle fibers involved in contraction, the greater the contraction force. According to statistics, if all human muscle fibers contract in the same direction at the same time, 25 tons of goods can be lifted. In addition, the higher the excitability of the central nervous system, the more mobilized spinal motor neurons participate in activities and contraction, and the greater the muscle strength naturally.
When you hold your breath, the center that manages breathing is extremely excited. This excitement spreads to the surrounding nerve structures, which can excite more spinal motor neurons and mobilize more muscle fibers to participate in contraction, thus strengthening muscle contraction.
In addition, when holding your breath, the respiratory muscle and the auxiliary respiratory muscle contract at the same time. In this way, the auxiliary bone, sternum, clavicle, scapula, pelvis and abdominal wall are relatively fixed, and the chest is fixed, which provides a stable support point for the contraction of scapular muscles and indirectly improves the stable support for the contraction of other muscles of upper limbs. This is beneficial to the contraction of upper limb muscles. Similarly, due to the fixation of pelvis, it provides stable support for lower limb muscle activity and is beneficial to lower limb muscle contraction. These are also the reasons why holding your breath can improve your muscle strength.