In this article I have chosen three breathing techniques that have all helped me within various parts of my life.
They are the:
- Valsalva Manoeuvre
- Alternate Nostril Breathing
- Equal Breathing
The Valsavla Manoeuvre will help you improve your weightlifting and your strength.
Alternate Nostril Breathing will help you calm down and relax when anxious or stressed.
Equal Breathing is an excellent daily practice for general calm and focus.
Below I have outlined the benefits and basic techniques for each one.
Breathing Techniques – Valsalva Manoeuvre
I use the Valsalva Manoeuvre when I lift because it works.
According to the Oxford Dictionary, the Valsalva Manoeuvre is “A technique for increasing the intrathoracic and intra-abdominal pressure by trying to breathe out forcibly (using the diaphragm and abdominal muscles) when the glottis (the opening between the vocal cords) is closed.
It was named after the Italian anatomist A. M. Valsalva (1666–1723). The manoeuvre is often performed during isometric exercises and weight-lifting.”
What are the Benefits of the Valsalva Manoeuvre?
The point of the Valsalva Manoeuvre within a weightlifting context is to create a stronger and more rigid core, allowing the lifter to lift heavier, in a safer way. A rigid, solid midline will protect the spine
The Valsalva creates increased internal pressure in the core. This abdominal pressure helps the body to be more efficient when trying to generate force.
For example, think about the last time you had to lift a heavy object or help push a car. You probably, and instinctively, took a deep breath and braced yourself before performing the loft or push. Well, that is a form of the Valsalva Manoeuvre.
How to do the Valsalva Manoeuvre
- Firstly, breathe deeply into your belly. You should see your belly expand as you breathe in.*
- Close your throat and exhale against it. No air will actually leave your body but you want to force the air against your glottis (The glottis is what allows air to go in and out of your windpipe when you breathe)
- Perform the lift. Do not breathe out until the rep is complete.
- Repeat the same process for the next rep
*When you are inhaling you are, of course breathing air into your lungs. I say “breathe into your belly” because it is a coaching cue that will help to do it in the right way and activate your diaphragm.
Breathing Techniques – Tips
Forcing the air inside your body against your glottis will raise intra-abdominal pressure and intra-thoracic pressure.
You want to make sure that you push the air against your glottis and not your closed mouth.
A great tip to make sure that you are pushing the internal air against your glottis and not your closed mouth is to perform the Valsalva Manoeuvre with an open mouth. If you feel a flow of air escaping your mouth then you are not doing the Valsalva Manoeuvre properly.
Breathing Techniques – Alternate Nostril Breathing
Alternate nostril breathing is a breathing practice for relaxation, and is great for calming the body and mind.
It is originally known as nadi shodhana pranayama in Sanskrit.
What are the Benefits of Alternate Nostril Breathing?
Alternate Nostril Breathing lowers heart rate and causes general feelings of relaxation.
I use it before open water swims and during other occasions when I feel stressed and I want to calm down.
For example, my brothers and I travelled to the Arctic Circle to swim across the Moskstraumen and Saltstraumen whirlpools.
The former is an 8.5km sea swim in sub 9-degree water with exceptionally strong currents.
I used Alternate Nostril breathing during the few minutes before starting the swim. I was exceptionally nervous and needed to calm myself before we started. It worked perfectly to get my head in the game, relax my body and allowed me to focus on the task at hand.
How to do Alternate Nostril Breathing
Start in a comfortable sitting position
Press the first two fingers from your right hand against your right nostril so that it is closed completely.
- Inhale through your left nostril
- Now use the first two fingers of your left hand to close your left nostril
- Exhale through your right nostril
- That is one cycle
- Repeat for up to 6 minutes
Breathing Techniques – Tips
It is not advisable to perform Alternate Nostril Breathing after eating.
Make sure to maintain an even and steady pace.
Stay relaxed and comfortable at all times.
Breathing Techniques – Equal Breathing
I use Equal Breathing every day for 5 minutes as a general practice.
It provides a great mental reset, as well as creating a general feeling of calm and relaxation.
Personally, I have found Equal Breathing to be better as a general routine and Alternate Nostril Breathing better for specific situations. Everyone is different though so try them both out and find how they work for you.
Benefits of Equal Breathing
Equal Breathing has very similar results to Alternate Nostril Breathing. It slows down cardiovascular function and calms the body and mind.
How to Do Equal Breathing
- Find a quiet space where you won’t be disturbed
- Lie on the floor on your back with your hands at your sides or across your chest
- Close your eyes
- Inhale for 5 seconds through your nose
- Exhale for 5 seconds through your nose
- Repeat for 5 minutes
Tips
Breathe smoothly and consistently.
Try to think about the flow of your breath. If your mind wanders off to other things then don’t worry, simply bring it back to your breath.
Set a 5-minute timer on your phone. This means that you won’t have to keep stopping to see how long you have left, or when you need to stop.
Breathing Techniques
There are numerous breathing techniques across a wide range of disciplines and pursuits.
I chose to include these three as a starting point because they are the three that I always return to, and that have produced tangible and measurable results for me.
Give them a go and I hope these breathing techniques can be useful for you as well.
image sources
- Breathing-Techniques-Woman-Outside: Omid Armin on Unsplash
