#8 The Importance of Breathing in Performance

Welcome to the World of Breathing

Welcome to your neuro appointment where we address your ground issues. This week, two questions caught our attention: the role of breathing in supporting your follow-ups, and respiratory issues related to wearing masks, especially during COVID.

In this episode, we will explore the fundamental importance of breathing, often underestimated, and how it impacts not only posture and stress management but also cognitive and physical performance. We will also discuss common misconceptions about breathing with a mask and provide insights to restore optimal breathing.

The Vital Importance of Breathing and Myths About Masks

Breathing is the very first act we perform when entering the world, immediately highlighting its indispensable nature. Yet, its role is often underestimated in our daily lives and its impact on our health and performance.

Regarding mask-wearing, a common misconception is that it prevents sufficient oxygen intake. In reality, the main issue is not a lack of oxygen, but rather the re-inhalation of our own carbon dioxide (CO2). CO2 is a metabolic waste product, and re-inhaling it, especially if there are existing imbalances, can have consequences.

This re-inhalation of CO2 can affect the brainstem, a part of the brain responsible for muscle tone and posture. An imbalance at this level, exacerbated by improper breathing with a mask, can lead to poor posture in the short, medium, or long term. We are talking about 23,000 to 25,000 breaths a day; spending half of that time in a mask can have significant repercussions if other imbalances are already present.

The Connection Between Breathing, Stress, and Postural Reprogramming

It is striking to note that most people do not know how to breathe correctly. Many breathe through their mouths, especially during times of stress, which activates the sympathetic system at the expense of the parasympathetic system. This constant stress creates a vicious cycle where poor breathing leads to more stress, and vice versa.

In the context of postural follow-ups, one of the first steps is often to relearn breathing. The goal is to reclaim one’s breath by focusing on diaphragmatic breathing, meaning expanding the belly rather than just the chest. Chest breathing limits lung filling and does not fully activate the body’s vital mechanisms.

We recommend simple exercises, such as those available on YouTube, to learn to inhale through the nose and exhale through the mouth. This regular practice helps better manage emotions. Indeed, breathing is closely linked to emotions and posture. An unmanaged emotional factor can hinder postural reprogramming.

Practical Diaphragmatic Breathing Exercises

Diaphragmatic breathing involves breathing through the belly, then the chest, while relaxing the accessory muscles. “Tempos” can be applied, similar to those in weight training, by varying the times of inhalation, holding, exhalation, and holding empty lungs.

For example, a tempo of 6-2-6-x (inhale for 6 counts, hold for 2, exhale for 6, and a quick hold with empty lungs) can be used to energize. For meditation, a slower tempo like 8-4-12 is more appropriate.

It is also helpful to understand the anatomy of breathing by viewing anatomical cuts to visualize how the diaphragm functions.

The Essential Role of Nasal Breathing

Nasal breathing is crucial. The hairs in the nose are not there by chance; they serve to filter the air. Asking yourself, "Am I breathing through my nose or my mouth?" is a first step towards better awareness.

Breathing and Neuroplasticity: A Pillar of Performance

In postural neuro-reprogramming, breathing plays a major role as the brain needs to be supplied with oxygen and carbohydrates while being stimulated. Good breathing ensures optimal oxygen supply, essential fuel for the brain.

The body manages its environment through sensory information. If breathing is poor, the brain functions less effectively, directly impacting cognitive functions, concentration, memory, and reflection.

Breathing, Sleep, and Sports Performance: Neglected Fundamentals

Breathing, just like sleep, is a fundamental pillar of health, posture, and performance. Yet, these two aspects are often neglected in favor of intensive training or miracle diets.

Breathing during exertion is also crucial. Only breathing through the nose, even during exercise, can improve gas exchanges and VO2max.

Diaphragmatic breathing is also a foundation for good core stability. Good breathing is therefore a gateway to better core strength, whether for physical performance goals or maintaining cognitive functions.

It is crucial to refocus breathing as a central element of our well-being. Respiratory rehabilitation and learning to breathe during exertion are fundamental elements for optimizing our health and performance.