We train upper body, we train lower body, we train core, we even do cardio to train our heart, but when was the last time you trained to breathe? That’s right, the muscles of respiration. First of all, what are they? Well for inspiration, the primary muscles are the diaphragm and intercostal (between your ribs) muscles. Secondary or accessory muscles include the sternocleidomastoid (SCM) and the scalenes (anterior, middle, and posterior) – they assist in elevating the rib cage to allow more lung volume. Other contributory muscles include: serratus anterior, pectoralis major and minor, trapezius, latissimus dorsi, erector spinae, iliocostalis, quadratus lumborum, serratus posterior superior, serratus posterior inferior, levatore costarum, transversus thoracis, subclavius… That’s just to breathe in!
To exhale we use the rectus abdominis, transverse abdominis, external oblique muscle and internal oblique muscle as well as the internal intercostal muscles.
Extended sitting, or other extended postures will cause imbalances that can contribute to numerous problems. Decompression Breathing is one way to help manage those imbalances.
Every exercise we do in Foundation Training begins with decompression breathing.
Let’s Go! Everyone can do this.
From Ben Greenfield, regarding decompression breathing:
“When it comes to oxygenation, your mitochondrial health and overall nervous system strength, there is no more important a thing you can do than maintain the ability to inspire well. Your serratus muscles are of key significance to rib cage expansion during inspiration, and during the Decompression Breathing that accompanies every Foundation Training movement, you train your serratus musculature, particularly during the exhalation of every breath (important note: your lungs are in your rib cage not your abdomen). Considering you breathe 12,000 to 22,000 times per day, it’s pretty dang important that you execute this repetitive pattern properly”.
If you’d like more information, a private session or have any questions, reach out firstname.lastname@example.org I look forward to teaching each of you more when we can safely get back together, I really miss that.