Do you breathe through your mouth or through your nose? Breathing is an involuntary movement your body does naturally. Unfortunately although you breathe all day everyday, some don’t necessarily do it correctly. A majority of people breath incorrectly. As a result, you pump your chest up with short burst of air as you breathe in and out through your mouths. People commonly breath in and out of your mouth however when you look at the mechanics involved, studies have shown that the results of breathing in and out through your nose outshine the quality of air you bring into your body when you orally breathe. Weird when you think about it; when you think of breathing you automatically think we do it correctly and that is simply because no one has ever picked up on the differences… until now.
The power of breathing goes beyond just keeping us alive. If you nail your breathing mechanics involved, you can greatly improve your performance both in and out of the training situation. It improves your power lifting capacity and strength. The worlds scope of breathing is touch and go, there’s a lot of grey area simply because not a lot of people have directly spoken about it or taught us about it, so hear my quick and easy information overload.
Throughout my recent studies, I found that the mechanics of breathing is very interesting and very intricate. I learned that when you implement more nasal breathing in your everyday life it allows you to target pure diaphragmatic breathing and when I say diaphragmatic breathing I mean you’re going to fill your abdominal up with large breaths of air not your chest.
Fun fact if you learn how to target the real mechanics involved in breathing, you can actually strengthen your pelvic floor. If you strengthen your pelvic floor essentially what you going to do is strengthen your lower back muscles as well as help with your core development. Almost 90% of ladies and gentlemen have weak pelvic floor muscles. Strengthening these muscles through practicing nasal breathing as well as practicing the mechanics of a technique in say hip hinge, you can help your performance and everyday life in more ways than one. Unfortunately, when we break it down when people say breathe through your nose not your mouth it is easier said than done so slowly incorporate it into your training, into your lifestyle by focusing time and energy on the essence of breathing and mechanics involved; you’ll be amazed with the changes that can occur in your body.
Breathing is simple, breathing is easy but are you doing it correctly or are you just going with the flow and thinking your body is doing it right? One simple test that will not only test your breathing capacity but also determine whether your pelvic floor is active or not, is the Bolt Score. This involves you purely breathing in and out through your nose. Breathe in through your nose for four seconds then breathe out through the nose for six seconds. Then pinch your nose and hold your breath at the exhaled state for as long as you possible can, without shifting or moving. Time how long you can hold your breath without the desire or squirm to breath. Give it ago and time yourself, the recommended time is 20 seconds. If you can hold your breath for 20 seconds without shifting in your seat or moving your hands then not only have you got pelvic floor function you also have a relatively good basis of nasal breathing. 20 seconds is a good start; some people can hit 30-40 seconds plus. Give it a try and see what your score is.
The benefits of breathing are amazing and can really transform your training performance and everyday life. The power of oxygen is outstanding. Focus more time on your breathing and wait and see how you go. There is no harm in trying!
- Coach Emilia