Q & A: Just Breathe

Photo Credit: creativedc

Happy Monday Blog Fam!

Just a quick note to SHOUT a HUGE THANKS to all of you folks for chiming in on last Wednesday's post regarding making some changes ova here on 101!

I am currently in the process of working out some kinks and moving to a new platform, so stay tuned for that! New platform will address: LARGER font size, continuation of posts with internal knowledge and practical tips, plus some fun extras that I hope you will enjoy!

Please continue to send in your QUESTIONS for me regarding your own rehab, your cousin's sisters uncle's knee that has been acting up or any ole' general health/fitness questions/concerns!

Today's Question, well its less of a question and more of a lead off...

"...in most routines, you breath in on the concentric [see I'm learning and paying attention] move and breath out on the eccentric. In another workout they do the opposite [pilates] and it's kind of confusing. I usually just try to do as they say, but often find myself still breathing in on the concentric and exhaling on the eccentric especially when using weights. It's easier for me to switch when doing exercises not using weights. I get why it's the way it is when doing crunches, but the rest does kind of confuse me. It keeps me on my toes, though."

We talked about how important it is to breath while you exercise, emphasizing that breath facilitates movement.

It is important to outline here that different disciplines have different thoughts on breath. Therefore, the instructor in yoga will cue breath in a much different way than someone in a Pilates class would. If you are able to pick it up wherever you go based on these cues, then great!

Otherwise, its OK to breath at your own pace.

My thought on breathing when I am working with my own clients: in the first couple of sessions, I don't care WHEN they are breathing as long as they ARE breathing.

Once they have mastered some of the basics of form, then cueing breathing becomes more important to me.

Breathing tips:

• There are muscles in between each rib which aid the mechanical movement involved in breathing. Use these as a tool to ensure that you are getting the maximal benefit: As you take in a breath, your ribs should expand upwards and out, exhale and the ribs move down and inwards.


• Utilize the entirety of the lungs by allowing your chest and belly to expand with each inhale.


• Rule of thumb (ROT): Exhale on Effort.


• ROT #2: If your arms are involved in the exercise, allow them to aid the mechanics of your ribs by inhaling as you lift your arms up and exhaling as your arms return to your side (TRY IT NOW!).

Again, I emphasize that it is important to breath while you are moving, whether you funnel it down to a science based on specific movements is up to you.

Experiment with what helps you to achieve your goals. Pay attention to what you do naturally and try it the opposite way. Does that make the movement easier or harder? Do you tend to hold your breath on a difficult movement? Try to exhale while doing it and see what difference it makes!

Just don't let it complicate your workout!

THOUGHTS? QUESTIONS? COMMENTS? How do you guys breath while working out?