Over time many people will develop bad posture which unfortunately leads to inefficient breathing mechanics. Labored breathing is something that really hits home with me. I grew up with asthma and having bad posture from sitting too much only made it worse. These two issues really made face when I got into CrossFit and realized I really struggled to breathe deep and full breaths. I recently received the Certified Functional Strength Coach Certification and the biggest take away I earned from the certification was just how important proper breathing techniques are. Compensations in posture and breathing can be caused by emotional stress, injury, poor movement patterning and disease. Poor breathing, commonly thought to not be that important, has the potential to destroy our bodies.
The result is often pain/stiffness in at least 1 of 3 places:
2). SI Joint/Lumbar Spine
3). Anterior Hip
Similar to learning technique in a movement such as a squat, pushup or deadlift, we need to practice in order to become better at breathing. Learning to breathe through our pelvis into our diaphragm can work wonders by treating dysfunction and improving movement. There are multiple ways to incorporate breathing into your training:
Pre-training as part of your warm-up.
Super setting with mobility drills.
Post Workout to reset your body.
Part of your active recovery day .
Try to incorporate these exercises into your daily routine:
Prone Breathing– Lie face down on the ground with your hands supporting your forehead. Focus on breathing in deep through your nose and out through your mouth. Inhale air into your abdomen and expand through your midsection with each breath. Actively try to breathe out on each exhale, by contracting your abdomen. Perform for 1-2 minutes.
90/90 Breathing With Balloon or Straw- Lie on your back with your hips and knees flexed to 90 degrees and your heels placed on the seat of a chair or box. Breathe in deep through your nose while focusing on expanding your abdomen and rib cage laterally. Breathe out forcefully through your mouth, focusing on driving your ribs down and letting all the air out of your lungs. After the first exhale posteriorly tilt your pelvis by driving your heels into the chair, lifting your butt about 2 inches off the ground. Hold the posterior tilted position for the remainder of the exercise and complete 4 more breathe cycles. Following the 4th breathe relax, drop your hips and repeat the drill 1-2 more times.
CFSC, USAW, CF-LV 1