BREATHING PERFORMANCE BOX 1: MUSCLES OF BREATHING

n Primary muscles n Diaphragm n Intercostal muscles (internal and external)

n Rectus abdominus n Transverse abdominus n Obliques (external and internal) n Accessory muscles n Erector spinae (thoracic) n Iliocostalis lumborum

contraction of the pelvic diaphragm, no movement of the ribs outward or any movement in the lower ribs at all is an obvious indicator of a breathing disorder.)

BREATH PHYSIOLOGY AND ATHLETES Many functional systems of the body are related directly to the movement of our breath (8) and hence are affected by our breathing pattern and any disorders in that pattern (see Box 2). All work with athletes should aim to increase the efficiency of the breath and the inherent mobility and motility of the internal organs within the abdominal cavity that support the ribs. We shall take a closer look at some of the physiological functions that are influenced by the rate and depth of breathing.

pH values

Apart from filling our bloodstream with oxygen, respiration regulates our physiology and that includes the vitally important pH levels in the body. pH is a measure of acidity or alkalinity. A small change in pH can have a profound effect on health. Compromised breathing can cause blood chemistry to become disturbed and even fundamental changes can have massive and catastrophic consequences. The regulation of pH happens

n Latissimus dorsi n Levatores costarum n Pectoralis (major and minor) n Quadratus lumborum n Scalenes (anterior, middle and posterior)

n Serratus (anterior and posterior) n Subclavius n Transversus thoracis n Upper trapezius

through the careful management of oxygen and carbon dioxide levels in the body. Cells that control our metabolism continuously use up oxygen and produce carbon dioxide. When carbon dioxide levels are increased in the blood, the concentration of hydrogen ions stimulates specialised chemoreceptors, which have reflex responses that serve to bring the level back to normal and therefore the pH. Special receptors in the brainstem help control the rate and depth of breathing so that we can maintain the correct acid–alkaline balance. Even though a balanced pH in the bloodstream is essential for maintaining haemostasis, it is easy to enter into a state of acidosis or alkalosis. n Acidosis primarily stems from restricted breath. It is common in people with respiratory conditions or with chronic breathing problems. n Alkalosis is prevalent in hyperventilation (breathing too quickly or too deeply) and is offered triggered by acute stress.

There are many reasons for a

change in blood pH but the ones we should focus on are exercise and accumulation of lactic acid (which is particularly important to athletes) as well as breathing patterns and metabolic disorders. When there is a drop in arterial pH (known as acidosis) the respiratory system attempts to

BOX 2: HOW THE MOVEMENT OF BREATH AFFECTS OUR BODY AND ITS FUNCTIONS

Physiological systems affected by breathing patterns n Neurological n Respiratory n Muscular n Gastrointestinal n Cardiovascular n Skin

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Physiological effects of breathing pattern disorders n Reduced coronary blood flow n Cerebrovascular constriction n Hyperexcitability of motor nerves n Stomach distension n Cutaneous vasoconstriction n Muscle fatigue

Respiration and protein release There is also some evidence that the quality and kind of proteins that are released into the body change with the rate, depth and rhythm of breathing. These proteins would include endorphins (the body’s endogenous opiates) which may through conscious breathing (like that taught in yoga) pass quickly into the cerebrospinal fluid and up to the brain, bringing about pain relief as well as causing the body to return to homeostatic balance (10). This is important because if an athlete can maintain homeostatic balance for longer, then his or her coordination, mental focus and nervous and musculoskeletal systems will not be compromised, and this will optimise their chance of maximum performance.

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PROFOUND EFFECT ON HEALTH

A SMALL CHANGE IN PH VALUES CAN HAVE A

restore normal levels by increasing the rate of respiration. This leads to a decrease in carbon dioxide levels in the blood (it is breathed out) and therefore the pH level returns to normal. Inefficient breathing, or low-level

hyperventilation, can lead to clouded thinking – a real problem for athletes during a race or event – and it will put a greater load on the respiratory system and tire out the neuromuscular system faster. Clouded thinking and decreased focus in a race situation can, of course, have many causes and may involve a complicated feedback loop. Excessive cardiovascular exertion, anxiety about performance in the race, mental fatigue because of challenging emotional circumstances or inadequate race tapering will all, for example, lead to changes in breathing patterns and therefore alter the pH level of the blood.

Respiration and lymph drainage The lymphatic system is very important in immunity (as discussed in Issue 21 of sportEX dynamics). Respiration is involved here too because it also plays an essential role in lymphatic drainage. When we breathe in, the diaphragm creates pressure in the pleural cavity and this negative pressure helps lymph flow against gravity (9) and hence influences lymphatic drainage.