We know that mind and body are closely intertwined. Just as consciousness moves the body, the body can affect consciousness. A key aspect of physiological control of consciousness is breathing control. Breathing is a true mirror of the psycho-physiological state. While many people may develop a blank poker face that does not reflect their emotions, their true state of consciousness is always expressed in the way they breathe. Anger is characterized by rapid inhalations with forced exhalations. Anxiety is expressed in erratic, intermittent breathing, and the breathing is performed from the upper chest. While breathing reflects your emotional and physiological states, it can also be used to change those states in a matter of seconds.
In the Western world we learn to breathe from the upper chest. It comes from the Western ideal of a well-shaped figure with a characteristic swollen chest and retracted abdomen. Choose a time and take this position. Notice how much energy is expended to maintain this position. Hold this position for some time and you will soon notice how much tension it creates. Maintain this position for fifteen to twenty minutes and you will feel very tired. While martial arts teaches us to breathe from the belly, in states of tension, apprehension and anxiety, most students revert back to small, spasmodic chest breathing movements that only serve to maintain an optimal state. To perform breath control, you need to have a good understanding of its “mechanics.”
The diaphragm is the main muscle of the respiratory system. This is a large, flat muscle that separates the peritoneum from the chest. The diaphragm moving down increases the volume of the chest and creates a vacuum that pulls air into the lungs. Secondary or so-called accessory muscles of respiration include the intercostal muscles (between the ribs), and to a lesser extent, the muscles of the neck. The accessory muscles function to increase the anterior and posterior diameter of the rib cage and also elevate and expand the ribs.
With a good “Western” figure, we use our extra muscles to lift our chest higher. Using accessory muscles without proper use of the diaphragm serves to keep the air high in the chest and does not expand the lungs to their capacity. Normal chest breathing in an adult has a volume of 500 to 700 ml of air. This results in a less efficient supply of oxygen to your circulatory system, which means less energy available for physical activity. On the other hand, deep abdominal breathing typically has a volume of 2500 to 3000 ml of air and fully expands the lungs for optimal delivery of oxygen to the blood.
Correct breathing
With this basic knowledge we can understand the process of proper breathing. Normal quiet breathing uses only the diaphragm. This breathing is called abdominal breathing. The chest remains completely quiet and additional muscles are not used. This is the correct way to breathe. This is how babies breathe before they are taught the “correct position.” This is exactly how a cat or other predatory animal breathes when they are sneaking around on a hunt.
Breathing should be done in such a way that the abdomen swells like a balloon and creates the feeling of a stream of air that flows deep into the lower part of the body. When you have reached the most comfortable breathing, press the air even further down to the pelvis, slightly tensing your stomach. Exhalation is performed gradually. The air is slowly exhaled, maintaining a slight tension in the abdominal muscles. The accessory muscles should only engage in this process during shortness of breath, and contract only after full diaphragmatic breathing has been accomplished. Accessory muscles are used to expand and lift the chest to more fully inflate the highest parts of the lungs.
All breathing must be done through the nose except when the fighter is shouting while performing the kiai. Breathing through the nose is most effective at delivering oxygen and keeping the airways moist. This becomes extremely important when training is long and difficult.
Benefits of proper breathing
Proper breathing has four main benefits for martial arts practitioners.
- First, through neuro-physiological feedback, it keeps the mind calm and “grounded.” Just try, while doing slow deep abdominal breathing, becoming angry or hysterical. It is simply impossible to do. In competitive or dangerous situations, some athletes become too anxious This is the result of the sympathetic nervous system. The excited sympathetic nervous system releases a flood of adrenaline, which is expressed in the fight or flight response. A wave of adrenaline affects both the body and mind, wasting huge reserves of energy.
Глубокое брюшное дыхание с лёгким напряжением в животе демпфирует симпатический ответ в пользу парасимпатической нервной системы. The parasympathetic nervous system helps you relax, lower your heart rate, slow your breathing, and conserve energy. In this case, you are able to respond to the threat accordingly rather than reacting in an agitated state. Conserving energy reserves through the parasympathetic system becomes very important in endurance activities.
- Secondly, proper breathing allows for increased oxygen exchange in the lungs, resulting in improved muscle function during activities that require maximum effort.
- Third, holding the breath low in the abdomen automatically keeps the body’s center of gravity low and provides a more stable balance.
- Fourth, perhaps the most important quality of proper breathing is its ability to help maintain a mind focused on the present moment.
Developing the habit of diaphragm breathing takes time and practice. It takes years to develop good breathing habits, so don’t expect amazing changes overnight. It will take a lot of effort to get your body back to the normal breathing that your body knew in infancy.
Thus, proper breathing provides the following benefits:
- Peace of mind from peace of body.
- Increased oxygen exchange in the lungs.
- Lowering the center of gravity.
- Better focusing.
