by Volleyball Players for Volleyball Players

I know this month's Train Tip isn't an exclusive Volleyball tip, but I though it was just too darn important.

The Art of Breathing

Breathing is not something you have to think about. It just happens.

The body automatically takes in oxygen and expels carbon dioxide. That oxygen is crucial for cells to produce energy for muscle activity and to keep vital organs functioning, build new cells, heal wounds, and keep the mind clear and alert. People can go for days without water and weeks without food, but only 6 or 7 minutes without oxygen.

So maybe we should think about breathing because even though it is the body's most important function, many of us don't do it effectively. We take short breaths when we are stressed. We breathe through our mouths, We use chest muscles when inhaling. And we don't feel as well as we could. When done properly, breathing relieves stress, improves athletic performance, and just about anything else we do.

4/99 Nutrition and Energy

1. Breathe through your nose. As air flows in, hairs that line the nostrils, called Cilia, filter out particles of dust and dirt. When dust and dirt accumulates, the nose secretes mucus, which also helps capture pollutants. Sneezing expels the mucus-carrying irritants. The nose also warms and humidifies the air to protect the lungs - important when the air is extremely cold. The mouth is not designed to accomplish these filtering and warming aspects
2. Breathe deeply. Breathing helps the body take in oxygen and expel carbon dioxide. Oxygen is necessary to all body functions, from movement to thinking. Quick, shallow breathing can lead to hyperventilation, which prevents the proper balance of oxygen and carbon dioxide in the blood by expelling too much carbon dioxide taking in too little oxygen. When the body does not get enough, it will constrict some blood vessels to divert oxygen- carrying blood to certain areas of the body. The heart will also beat faster because it is trying to circulate oxygen-carrying blood faster to compensate for oxygen deprivation.
3. Slow your breathing rate. The average rate is 12-14 breaths per minute. In really relaxed state, the rate can slow to 8-12 breaths per minute. Fats breathing may be too shallow to take in enough oxygen. To slow breathing, breathe deeply using the diaphragm, stomach muscles, rib cage, and lower back.

Try using the above techniques while stretching, I've been doing it for some time now and, WOW, does good breathing help.