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Breathing

By Jordan Morchat

It goes without saying that food, water, and air are all important. A person can go 3 weeks without food, 3 days without water, and only 3 minutes without oxygen before potential brain damage occurs. Only 3 minutes without proper air can lead to brain damage. Even disrupted or improper breathing can lead to, respiratory dysfunction, headaches, decreased peristalsis (leading to constipation), poor lymphatic movement, varicose veins, and more. With our current lifestyles, something as simple as breathing can become a challenge.

The majority of people today are predominately “chest breathers” and are in fact using the wrong muscles to breath.When you consider what most people look like when they sit at a desk. It is typically with poor posture. They are physically placed in a position of exhalation. The rib cage is compressed, the spine is compressed, and the shoulders are rounded forward. Also, think about what happens when you are scared or stressed. What is your breath like? For most people it can occur a few ways, either in holding your breath or in hyper-ventalation. Both of these encourage short chest breaths.

When we look at the proper mechanics of taking a breath, our inhalation should expand our lower abdomen for the first 2/3 of the breath. The last 1/3 of the breath, your chest will rise. So, place your hand on your belly. Sit up straight and inhale. Your belly will rise first, and then your chest will follow, but only in the last 1/3 of the breath. The reverse is true for exhalation. If this is challenging to do while sitting or standing, start by laying on your back. For most people it is much easier to practice breathing in this position.

You know, this process is not something that should be thought out and it is intended to be automatic, BUT our lifestyles, posture, stress levels all affect our breathing. We were not intended to carry our stresses with us throughout the day either, but life happens. Your breath is something to be mindful of. I encourage you all to take at least 100 thoughtful deep abdominal breathes throughout the day.  This deep abdominal breathing (as nature intended) promotes healthy circulation (with blood, spinal fluid, and oxygen) throughout the body, it encourages you to maintain proper posture, increases digestion, and as a residual effect it can help de-stress your daily tasks.

Deanie.

Group Classes:

Deadlift 5×5

Followed by,

6 Rounds

15 Box jumps

12 Push press

9 Toes-to-bar

For the games competitors:

Games Workout 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″/20″ box
115/75 pound Push press, 12 reps
9 Toes-to-bar

Notes:

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.

Weightlifting:

  • Power Clean – 70% x 2 x 2, 75% x 1 x 3
  • Hang Snatch (below knee) – 70% x 2 x 2, 75% x 1 x 3
  • Overhead Squat – heavy single

Trackbacks/Pingbacks

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