Less is more
When it comes to breathing, less is more; and we need to train our body to do more with less. The common misconception we’ve all been told, with good intentions, is “take a big deep breath.” Intentional deep breaths may feel good temporarily, but this can limit or even diminish performance.
A “big deep breath” is often done with an open mouth that activates the upper chest. Such breathing is big and shallow, not deep. This type of breathing is not adequate if the goal is to deliver more oxygen to the body.
Breathing in a larger volume of air does not increase the oxygen saturation of the blood. Red blood cells are almost always saturated with between 95-99%; which is plenty even for strenuous exercise. It would be like pouring water into a glass that is already filled to the top. An oxygen saturation of 100% would actually suggest that the bond between the red blood cells and oxygen molecules are too strong, reducing the blood cells’ ability to release the oxygen. Concluding 100% oxygen saturation has no added benefits.
We become conditioned to breathe 2-3 times more the amount we should, offloading too much carbon dioxide. Over breathing is often one’s biggest obstacle to optimal health and fitness, and it rarely gets identified. Just like overEATING, over breathing can be damaging too. Chronic over breathing leads to poor health and compromised performance.
Optimal breathing should be through the nose while activating the diaphragm. Breathing should be effortless, quiet and rhythmic.
Legend has it, in Japan, Samurai would test a soldier’s readiness by placing a feather under his nostrils while he inhaled and exhaled. If the feather moved, the soldier would be removed from battle (Breathe book).
Diaphragm breathing is more efficient due to the shape of the lungs. Since they are narrow at the top and wider on the bottom, the amount of blood flow in the lower lungs is greater than the upper lungs. Nasal breathing into the diaphragm stabilizes the spine and pelvis ensuring correct posture. Mouth breathing and over breathing activates the upper chest/lungs. Which limits the amount of oxygen transferred to the blood and results in a greater loss of carbon dioxide.
We can thank Dr. Konstantin Buteyko for his dedication to researching and studying the effects of breathing less. The Buteyko Method has changed and saved a significant amount of lives. Dr. Buteyko was convinced more than 100+ diseases were all caused by the carbon dioxide deficiency brought on by over breathing. He stated breathing just 10% more than the body needs could overwork our systems leading to illnesses and injuries.
Reducing your air intake will improve your endurance and increase your VO2 max. In addition to reducing lactic acid buildup and reducing the risk of injury and cardiovascular / respiratory issues. Nasal breathing ensures you push your body to the limit not beyond your physical capabilities. With some effort and training, breathing less can become an unconscious habit.
