Breathing Flashcards
Breathing blood process
When inhaling, you draw oxygen-rich air into your lungs. Through the alveoli, this oxygen enters the bloodstream, where it attaches to your red blood cells. The heart then pumps this oxygen-rich blood throughout the body. Your cells absorb oxygen so that they can release energy. When oxygen is used to release energy, carbon dioxide is produced. From its location in the cell, the carbon dioxide then binds with a red blood cell to be transported back to the lungs via the bloodstream so that we can exhale it.
Removal of carbon dioxide (CO2)
It is not oxygen but CO2 that triggers the urge to breathe. When you hold your breath for as long as possible, the oxygen level will not approach critically low levels. However, the CO2 that accumulates during this “pause” will eventually prompt you to take a breath. Everyone has an individual tolerance for CO2, which is the amount of CO2 you can tolerate in your blood. If the CO2 level exceeds your tolerance, these sensors will signal you to breathe faster and/or deeper.
Stimulate relaxation through activation of the parasympathetic system or make energy available by activating the sympathetic nervous system
Through breathing, you can stimulate both branches of the autonomic nervous system. Breathing allows us to ‘accelerate’ and ‘brake’.
If we breathe faster and/or less deep, the sympathetic system becomes more active and we ‘accelerate’. If we lower the breathing frequency, we can ‘put on the brakes’ and the parasympathetic system becomes more active.
If you want to perform, increased heart rate, blood pressure, muscle tension and reduced blood flow to organs.
if you want to recover, it is necessary to lower the heart rate, blood pressure, and muscle tension, and blood must now be directed to the organs responsible for digestion and excretion.
The anatomy of breathing- inhalation
A good breath is driven by the diaphragm. This muscle looks a bit like an upside-down salad bowl located at the bottom of the rib cage. The diaphragm attaches to the sternum, the vertebrae of your lower back
When inhaling, the diaphragm contracts and moves downward, expanding the rib cage (thorax) 360 degrees
The space in the chest cavity increases and the volume of the lungs also increases. The pressure in the lungs decrease, which draws outside air into the lungs. As the diaphragm moves downward, it also pushes your organs downward. To create space for this, your abdominal and pelvic floor muscles relax.
The opposite happens during exhalation.
The anatomy of breathing- exhalation
The opposite happens during exhalation. This happens through coordinated contraction and relaxation of the inner core unit
the inner core unit
diaphragm, pelvic floor, transverse abdominal muscles, and the multifidi.
outer core unit
The torso muscles that are not part of the inner core unit. These muscles include the internal and external obliques, rectus abdominis, gluteal muscles, and the latissimus dorsi.
Boyle’s law
Boyle’s Law states that the pressure within a container increases as the volume of the container decreases.
Breathing patterns
Horizontal breathing - healthy pattern, 360 degrees breathing witn diaphragm.
A horizontal breath with the diaphragm stimulates the vagus nerve. This is the longest nerve in the body that connects the brain with the heart, lungs and digestive system. The vagus nerve stimulates the parasympathetic nervous system and thus your ability to recover and relax.
Compensation breathing pattern - vertical breathing using secondary respiratory muscles
eads to neck pain and/or headaches, lower back pain, The vagus nerve is not stimulated
Valsalva maneuver
You breathe into your abdomen and then ‘lock’ the built-up pressure by closing your throat. In a stacked position we inhale on 70-80% of our lungs.
Intra-abdominal pressure purposes
We always need intra-abdominal pressure to stabilize the torso.
The greater the intra-abdominal pressure, the more stability we experience. That makes perform better and gives us possibilities to increase resistance and exercise volume im general.
The pressure also help us to protect the lumbar spine to avoid injury.
1 rep attempts - we hold breath all rep,
multiple reps - we breathe, every rep, and contract innercore with every breathing cycle
