Breathing, the most basic thing for life. Are you doing it well?
Breathing is the most basic tool for life, but most rarely breath correctly for life let alone when attempting an athletic endeavor. If you watch a baby sleep you will see the baby fill its lung using diaphragmatic breathing or belly breaths. But what does this have to do with martial arts? Well, everything!
in life when something goes wrong people feel anxious and start taking shallow breaths or chest breaths, the first thing someone will say is slowly done and just breathe, it is one of the first aid treatments given to those after involvement in some sort of trauma, physical or emotional. In martial arts, we are dealing with combat sports, self defence, or self-development. The most basic need for life, breathing (gaining oxygen) needs to be efficient to perform at an optimum level.
The diaphragm is a large muscle that sits at the base of the lungs. When a person inhales, their diaphragm contracts and moves downward, creating space for the lungs to expand and fill with air. When a person exhales, the diaphragm relaxes and moves upward, helping move air out of the lungs.
Diaphragmatic breathing, or “belly breathing,” involves fully engaging the stomach, abdominal muscles, and diaphragm when breathing. This means actively pulling the diaphragm down with each inward breath. In this way, diaphragmatic breathing helps the lungs fill more efficiently.
Breathing is a natural process that usually occurs without conscious effort. However, the average breath tends to be shallow and does not engage the diaphragm very much.
During diaphragmatic breathing, a person consciously engages their diaphragm to take deeper breaths. A person will notice their stomach rising and falling. They will also feel an expanding or stretching sensation in the stomach, rather than solely in their chest and shoulders.
The major mistake I see Taekwon-Do practitioners is that they manufacture their breath to score more in patterns competition. The player is then fatigued as they are not gaining oxygenated blood to their muscles and a lower performance is then displayed than otherwise correct breathing methods being applied. as part of devising correct breathing methods along with the theory of power students of the art should attempt to breathe in (relax during the movement with the absents of stiffness, then at the moment of impact exhale sharply (pursing lips as though blowing out a candle or blowing up a balloon) and contract at the critical moment.
How to do it ("What is diaphragmatic breathing? Benefits and how-to", 2022)
There are various forms of diaphragmatic breathing. Basic diaphragmatic breathing is the simplest form. To perform basic diaphragmatic breathing, follow the instructions below:
Lie down on a flat surface with a pillow under the head and pillows beneath the knees. Pillows will help keep the body in a comfortable position.
Place one hand on the middle of the upper chest.
Place the other hand on the stomach, just beneath the rib cage but above the diaphragm.
To inhale, slowly breathe in through the nose, drawing the breath down toward the stomach. The stomach should push upward against the hand, while the chest remains still.
To exhale, tighten the abdominal muscles and let the stomach fall downward while exhaling through pursed lips. Again, the chest should remain still.
People should practice this breathing exercise for 5–10 minutes at a time, around three to four times each day.
Once a person becomes comfortable with diaphragmatic breathing, they may start to practice the exercise while seated or standing. When practicing diaphragmatic breathing in these positions, it is important to keep the shoulders, head, and neck relaxed.
Once you have practiced it a few times then try and apply it during patterns, and fundamental movements.
Benefits
Diaphragmatic breathing helps a person engage the diaphragm fully while breathing. This may provide several health benefits, including:
strengthening the diaphragm
improving stability in the core muscles
slowing the breathing rate
lowering heart rate and blood pressure
reducing oxygen demand
promoting relaxation
What conditions can it help with?
Diaphragmatic breathing may be beneficial for a range of conditions. The following sections will outline these in more detail.
Stress and anxiety
A 2017 studyTrusted Source notes that diaphragmatic breathing reduces levels of the stress hormone cortisol in the body. Because of this, it may help alleviate symptoms of stress and anxiety.
Chronic obstructive pulmonary disease
The term chronic obstructive pulmonary disease (COPD) refers to a group of lung conditions that affect a person’s breathing.
In COPD, the airways within the lungs become damaged and inflamed, obstructing airflow in and out of the lungs. The diaphragm also tends to be weakerTrusted Source. The body tries to compensate for this weakness by engaging the muscles in the back, neck, and shoulders while breathing.
Retraining the body to engage the diaphragm while breathing may help alleviate symptoms such as shortness of breath and fatigue.
People with COPD should first perform diaphragmatic breathing under the guidance of a healthcare professional. With time, a person may find that the technique improves their breathing during activities they find strenuous, such as climbing stairs or hiking.
Asthma
Asthma is a chronic lung condition in which certain triggers cause the airways to become swollen and inflamed. This makes it difficult for air to move in and out of the lungs.
According to one 2014 review, people who take medications to control their asthma often continue to experience ongoing symptoms and a poor quality of life (QOL). The review concluded that breathing exercises may be a beneficial add-on treatment for people with persistent asthma.
A 2013 review of three randomized controlled trials investigated the effects of diaphragmatic breathing on QOL among people with asthma. It found moderate evidence of short- and long-term improvements in QOL following diaphragmatic breathing exercises.
