The Power of Oxygen
A common bodily response during intense exertion or stress (even anxiety and panic) is difficulty in breathing. You know the feeling - short, shallow laboured breathing.
Using my favourite mounting biking, as an example. Negotiating a climb - depletion of oxygen levels leads to less efficient and less powerful output of energy = less peddle powder. To counteract the lack of oxygen the body signals you to breathe in more deeply to match its demand for more oxygen supply to working muscles, but you are not able to as your body reaches its maximum capacity to absorb and utilise oxygen. Breathing in at this point is counter productive and only increases the rate of breathing, not the volume of air breathed in.
What we need to do is to focus on breathing out more fully and prolonging the exhales, which will help regulate the ratio of oxygen to carbon dioxide. Extending the exhales releases more carbon dioxide, making room for more oxygen to enter the same breath!!
The volume of air will remain the same while the rate of breathing will slow down.
All great in theory - but I have been there and in the moment of enduring intense stress, the presence of mind to consciously change our breathing pattern is often a challenge.
A regular pranayama (breathing) practice can bring more awareness to your breath in any capacity, and ensure that the next time your are on a mountain bike climb (or any other intense activity) you will be able to tap into your breath.
During my Body Fuel Yoga sessions, I practice the Three-part Breath and/or the Wif Hof Breath exercises can increases lung capacity up to 15% in normal breathing and therein increases the body’s oxygen absorption. This intern enhances the body’s aerobic capacity and stamina.
Three-part Breath; Begin with a slow inhale with the first part expanding the belly, then the low ribs and lastly filling the chest up to the collarbones. Then exhale slowly with the first part releasing the chest; then pulling the lower ribs in; and lastly the belly towards your spine. Make your inhalations and exhalations last six to eight counts and add a breath pause for two to three counts at the top of your inhale and the bottom of your exhale. Practice for up to six rounds, then allow your breathing to return to normal. Notice how you feel …
Try out Wim Hof Breath Techniques on the following link https://www.youtube.com/watch?v=LU6Oi80n5J4
Yoga bring flexibility and awareness to the body in so many ways !
