Breathing effectively for dancing

The topic of this blog article from Oxford University Press is breath training for expressiveness in movement. It discusses how breath training is a useful strategy for enhancing movement in dancing.

Breath support for movement

Breathing training for dancing is not something that is a major part of a dancer’s routine. It will not be considered as important as stretching, strengthening and balance work. However the authors of this article feel it should be integral.

Dance prompts impair breathing

A dancer will be asked to pull their tummy in. This is to help with balance and control of a movement. The effect of this, if overdone, can impair not only movement but also breathing.

Educate

Educating a dancer about the relationship between central support and muscular support for breathing will help. The authors tell us that the diaphragm can be tight, just like any other muscle. They also tell us that it can have a limited range of motion too. Dancers will spend time stretching out muscles, such as their hamstrings. But they do not think abut the breathing muscles, and the connection between the pelvic floor and the mouth.

A case study

A synchronised swimmer who is now a professional dancer had the circumference of her ribcage measured after stopping swimming. Her measurements showed a 2” reduction in circumference. The authors explain the reason for this. It is because the inspiratory muscles, the diaphragm and intercostals, were not able to stretch as far. This shows that the inspiratory muscles require strength and endurance training, just as a dancer’s legs do for instance.

Training the inspiratory muscles

“Training the breathing mechanism should be as important as training the legs and core.” This is what the authors say in the article. POWERbreathe Inspiratory Muscle Training (IMT) will help. POWERbreathe IMT exercises the breathing muscles like a ‘dumbbell for the diaphragm’. It uses a breathing load, or resistance, to train the breathing muscles to become stronger. It also increases breathing stamina and reduces fatigue. This improves performance.

Be conscious of your breathing

The authors finish by saying how we can all benefit from breathing better. “Beyond the dance studio, conscious awareness of breathing function can enhance our choices for creating ease in daily life, to release unnecessary tension, and restore the body towards balance.”

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Exercise-Induced Asthma – and POWERbreathe

Pip Windsor from Phsyio2Breathe is an expert with over 20 years’ experience in the treatment of Breathing Pattern Disorders (BPD) and Asthma Education and is an MDT Certified BradCliff Method® Practitioner (a structured research-based physiotherapy assessment and treatment programme for breathing pattern disorders).

Pip has written this article about Exercise-Induced Asthma (EIA) for Evolved Physiotherapy & Performance, a clinic specialising in injury recovery, strength and conditioning, sports psychology and endurance coaching.

Pip begins by asking ‘what is asthma’ and suggests a few solutions that could help; one of which is strengthening the breathing muscles with POWERbreathe to make them more efficient and less prone to fatigue. Pip then offers 3 tips on how best to breathe.

Read the full article Exercise-Induced Asthma >

Proper Breathing – POWERbreathe Can Help

Your primary breathing muscle is your diaphragm; a dome shaped thin sheet of muscle separating your rib cage from your abdomen.

When you inhale this dome shape flattens out as your diaphragm contracts, pushing down on the contents of your abdomen (your gut) and increasing the space in your chest cavity.

Because your gut has to go somewhere as your diaphragm descends, it forces it down and out and your tummy expands. Because of this, this natural, healthy and proper way of breathing is often referred to as abdominal breathing or diaphragmatic breathing.

If you do already have a good breathing technique it can often go awry when you start exercising as you demand more air and your breathing increases to compensate. This is when your breathing technique can change from good diaphragmatic breathing to reverse breathing i.e. pulling in your tummy as you breathe in and letting your tummy go as you breathe out.

Because your diaphragm is a muscle, you can train it like any other muscle to become stronger and helping you retain that good diaphragmatic breathing even when pushed to your limit. POWERbreathe targets your inspiratory muscles – not only your diaphragm but also your intercostal muscles, the tiny muscles in between your ribs, which are recruited during a slightly forced respiration.

You’ll notice when training with POWERbreathe that you have to work harder to breathe in. This is the effect of resistance training acting on your inspiratory muscles. When breathing out, POWERbreathe offers no resistance because when you exhale normally, your diaphragm and intercostals naturally relax and move back up, pushing the air from your lungs.

Effects of IMT on Resistance to Fatigue of Respiratory Muscles in Exercise

EliteVelo Kalas Sportswear Cycling Race Team by Richard Fox Photography

EliteVelo Kalas Sportswear Cycling Race Team using POWERbreathe Plus IMT (above)
PHOTO: Richard Fox Photography

STUDY:

Effects of Inspiratory Muscle Training on Resistance to Fatigue of Respiratory Muscles During Exhaustive Exercise
M. O. Segizbaeva, N. N. Timofeev, Zh. A. Donina, E. N. Kur’yanovich, N. P. Aleksandrova

This study, published in Body Metabolism and Exercise – Advances in Experimental Medicine and Biology (Volume 840, 2015, pp 35-43) concluded that IMT elicits resistance to the development of inspiratory muscles fatigue during high-intensity exercise.

PURPOSE:

To assess the effect of inspiratory muscle training (IMT) on resistance to fatigue of the diaphragm, parasternal, sternocleidomastoid and scalene muscles in healthy humans during exhaustive exercise.

The sternocleidomastoid muscle flexes the neck and helps with the oblique rotation of the head. Also, the muscle helps in forced inspiration while breathing, and it raises the sternum. As for forced inspiration, the muscle also works in concert with the scalene muscles in the neck. The scalene muscles are lateral vertebral muscles that begin at the first and second ribs and pass up into the sides of the neck. There are three of these muscles. (SOURCE: Healthline.com)

CONCLUSION:

“The study found that in healthy subjects, IMT results in significant increase in MIP (+18 %), a delay of inspiratory muscle fatigue during exhaustive exercise, and a significant improvement in maximal work performance. We conclude that the IMT elicits resistance to the development of inspiratory muscles fatigue during high-intensity exercise.”

Read Effects of Inspiratory Muscle Training on Resistance to Fatigue of Respiratory Muscles During Exhaustive Exercise

Check out more Inspiratory Muscle Training Research here >

Discover POWERbreathe used in Research here >

Breathe deeply with POWERbreathe for more energy

Deep breathing reaches the deepest depths of your lungs, and by practicing POWERbreathe inspiratory muscle training you’ll be training your respiratory muscles to breathe deeply into your diaphragm, taking in as much air as possible, breathing more in per breath.

As you’re breathing in more air per breath, you’re receiving more oxygen into your body, giving you more energy.

Senior consultant at the National heart Institute, India, and Founder, SAANS Foundation in India, Partha Pratim Bose offers a good example of this,

“By deep breathing exercises you breathe more per breath. If you breathe more per breath you expand your lungs more, you receive more oxygen. You will feel more energetic and also save your breaths. For example, if you breathe 250 ml per breath and your requirement is 5 litres then you need 20 breaths per minute. If you breathe more breath say double i.e. 500ml then you will require only ten breaths. So by breathing deep you breathe less and you feel better and conserve energy.”

Thankfully you can train your breathing muscles to breathe deep, as your respiratory muscles respond in the same way as skeletal muscles do to a training stimuli as they undergo adaptations to their structure and function. POWERbreathe is one such training stimuli, using the principles of resistance training to strengthen the inspiratory muscles. Its pressure loaded inspiratory valve offers the resistance on the inhale, while an unloaded expiratory valve allows for normal, passive exhalation.

How POWERbreathe Works >

You can read about other benefits of deep conscious breathing in Bose’s article ‘Wellness: Breathe like a tortoise, live like a king’ and here in POWERbreathe Benefits.

POWERbreathe can help provide relief for dancers

As a dancer you’ll no doubt be familiar with the aches and pains you feel in your jaw, ribs, chest, neck and back after a class or a performance. This is often caused as a result of you being taught to actively engage your midsection, holding in your core, sucking in your tummy, keeping your shoulders back and down, and of course keeping your bottom tucked in.

Not only can these aches and pain cause you to not perform at your best, but also running out of breath can also have a detrimental effect on your performance as well as your timing and phrasing.

All this engagement with your midsection compresses the contents of your abdomen against your diaphragm, which restricts your ability to take deep, full breaths. This restriction to your inhalation and poor breathing technique results in your neck and chest muscles being used to expand the upper part of your chest to help you breathe. As a dancer you’ll have strong, abdominal muscles, which can be overused, and in the case of breathing, will be in competition with your chest muscles. You’ll find that your muscles in your back will shorten as they too try to help create room in your chest for that essential breath.

But for dancers the competition between muscle groups doesn’t end there. Because you have to control movement in your arms too, the tension load in your neck chest and back is increased – adding to your already compromised breathing.

All is not lost though, because you can do something about it. Have a think about how you were breathing during your performance. Were you holding your breath? Did you get out of breath? Apparently if you find you cannot hold your breath for 40 seconds or more, then you probably need to release your diaphragm and start learning how to use it for proper breathing. This is where POWERbreathe can help you.

Because POWERbreathe is an inspiratory muscle training device, it helps you to breathe efficiently and improves your breathing strength and stamina. This is hugely beneficial to a dancer because if your breathing becomes fatigued, your posture and technique will suffer, creating that tension in your neck, shoulders and back. Breathing training with POWERbreathe is an important part of dance conditioning.

Read more about POWERbreathe breathing training for musicians, singers and dancers, or if you’re already using POWERbreathe to help with your dance conditioning then please leave a comment here or on the POWERbreathe Forum, Facebook or Twitter as we’d love to hear from you. You can also read about how POWERbreathe has been used by other singers and musicians in our Performing Arts blog.