|
2004/07/07, 11:23 AM
I used to get breathless very easily while performing cardio activities. This was till I chanced upon some breathing exercises from Yoga. These changed things tremendously for me. What I basically understood from the concept is that during our normal breathing, large parts of our lungs are underutilized, and these underutilized parts can be expanded so that each breath we take is more effective in delivering oxygen.
Since these exercises helped me improve my breathing capacity so much, I'm mentioning them here for the benefit of others who might have faced similar problems. There were many more exercises in the original Yoga manual, but I'm just mentioning the basic ones which help in increasing the lungs' capacity per breath, thereby improving overall performance while working out.
SECTIONAL BREATHING :
---------------------
This is a preparatory breathing practice for doing Pranayama. It chiefly corrects the breathing pattern and increases the vital capacity of the lungs. It has 3 sections:
1. Abdominal breathing or Diaphragmatic breathing:
Sit erect. Exhale. Inhale completely, slowly and continuously. The abdomen is made to bulge continuously with the air entering especially into the lower sections of the lungs. Before exhaling, stop the breath for a second. While exhaling, the abdomen is drawn inwards continuously and slowly. Before the breath is reversed, stop the breath for a second and inhale. Repeat the breathing cycle. There should be no jerks in the whole process. It should be smooth, continuous and relaxing.
The diaphragm separating the thorax from the abdomen descends during inhalation with the bulging of the abdomen. This increases the air-flow into the lower sections of the lungs.
2. Thoracic breathing or Intercostal breathing:
Here inhalation and exhalation are performed by expanding and contracting the chest only. The abdominal muscles are kept contracted throughout the inhalation-exhalation process.
The middle lobes are opened up fully by this type of breathing.
3. Upper lobar breathing or clavicular breathing:
Keep the abdominal muscles contracted, like in thoracic breathing. Raise the collar bones while inhaling. The air is forced into the uppermost regions of the lungs, thus ventilating the upper lobes.
The sparingly used upper lobes of the lungs will be properly aerated by this breathing.
Thereafter, in a complete breathing technique, all the above three types are combined. During inhalation, the abdominal, thoracic and clavicular breathing patterns occur sequentially and during exhalation, the same sequence, namely abdominal, thoracic and clavicular breathing occurs. The whole process should be relaxing and comfortable, without any tension.
Hope these help.
|
