How to breathe properly for Crossfit
How to breathe properly for Crossfit: improving your breathing can have tremendous long lasting health benefits.
For the sake of Crossfit we will focus on some how to breath properly techniques to improve: performance and focus.Simply stated the longer our brains are deprived of oxygen the more acidic our blood becomes which can negatively affect our performance. Breathing exercises before Crossfit (or any workout) will help improve blood flow which preps the body for optimum performance.
Additionally as we focus on oxygen intake we not only physically prepare the body we also add a mental element that encourages us to perform better. In Crossfit maintaining focus is key for keeping good form and preventing injury; as well as for stamina.
There are infinite breathing techniques and exercises out there but we will focus on Valsalva maneuver which is commonly used by many athletes, and two techniques use by Nacy Seals to prep for stressful situations and peak physical condition one is box breathing the other is using the Expand-A-Lung.
The medical definition fo the Valsalva menneuver is “ a forceful attempt at expiration when the airway is closed at some point; especially: a conscious effort made while holding the nostrils closed and keeping the mouth shut especially for the purpose of testing the patency of the eustachian tubes, adjusting middle ear pressure, or aborting supraventricular tachycardia—called also Valsalva”
This method should only be used for very heavy lifting with low reps. This might be a good option during the strength training portion of your Crossfit or any workout plan. In this breathing technique we are filling our bellies with air to protect the spine in preparation for lifting big, or other heavy loads. Once the most strenuous (exertion) part of your lift has passed you slowly exhale. If you plan on practicing this method I recommend reviewing more detailed instructions and methodology which can be found at: https://en.wikipedia.org/wiki/Valsalva_maneuver
Box Breathing which was developed by Navy Seal Mark Devine of SealFit involved three different parts of the breath. It begins with belly breathing, then focuses on using the diaphragm moving up and pulling breath out of the lungs, lastly the breath moves through the chest and then this model is reversed on the exhale (reverse: chest, diaphragm, belly). Box Breathing calms the mind and improves the flow of oxygen so that the body is prepared for peak performance at any time.
Expand-A-Lung is a breathing resistance exerciser that is also used by Navy Seals.
For Crossfit the Expand-A-Lung can be used right before training for optimum results. Although for general health benefits and improved breathing it can be used any time. Like Box Breathing Expand-A-Lung improves your oxygen intake and has a calming effect on the mind.
The inspiratory and expiratory resistance is used to strengthen the diaphragm and the intercostal muscles which allows you to inhale a greater volume of oxygen, and exhale a greater volume of carbon dioxide. As these muscles strengthen your stamina should improve as well. For detailed instructions visit our instructions page or use this link https://expand-a-lung.com/exercise-instructions/
