Ditch “Blind” Deep Breathing: Different Goals Call for Different Breathing Strategies

Ditch “Blind” Deep Breathing: Different Goals Call for Different Breathing Strategies

All breathing involves the diaphragm, but not all breathing can optimally serve your athletic goals.
Relaxing on the couch, gearing up for a max-weight squat, or doing hip stretches on a yoga mat—should these three scenarios really call for the same breathing pattern?
Obviously not.
The essence of breathing is to create space for air to enter and then expel it.
The body expands during inhalation and contracts during exhalation. This process involves the coordinated movement of the thoracic cavity, abdominal wall, and pelvis.
Different breathing strategies yield distinctly different effects:
  • Tidal breathing (daily relaxed breathing) should be low-tension, passive, and natural;
  • Strength training breathing requires increasing internal pressure to stabilize the torso;
  • Flexibility training breathing, on the other hand, needs to strike a balance between the two—sufficient range of motion must be achieved, yet excessive tension should be avoided.
What’s more, everyone’s thoracic cage structure is unique.
Individuals with a wide thoracic cage versus a narrow thoracic cage exhibit different rib movement directions, and thus require different breathing adjustments.

How Breathing Works

  Negative Pressure Principle
The respiratory system is like a syringe: pulling the plunger creates negative pressure, drawing water in; pushing the plunger creates positive pressure, pushing water out.
During inhalation, the diaphragm at the bottom of the thoracic cavity moves downward, creating negative pressure in the body, and air is "drawn" into the body through the nasal cavity.
During exhalation, the diaphragm moves upward to its original position, pressure increases, and air is "pushed" out of the body.
  Three-Dimensional Expansion of the Thoracic Cage
When we inhale, the ribs must expand in all directions—a feat achieved through three distinct movements:
  • Pump-handle movement: The anterior ribs move forward and upward (inhalation) and downward and backward (exhalation).
  • Bucket-handle movement: The lateral ribs move outward and upward (inhalation) and inward and downward (exhalation).
  • Dorsal expansion: The posterior upper ribs move backward and upward (inhalation) and downward and forward (exhalation).
Only when these three movements occur simultaneously can the thoracic cage achieve 360-degree expansion.
This is why purely focusing on "abdominal breathing"—which only emphasizes abdominal protrusion—restricts the normal movement of the thoracic cage.
Pelvic Coordination
As the diaphragm descends, it compresses the internal organs, causing them to shift downward. The pelvis must adjust to accommodate this movement: the sacrum tilts posteriorly, the ilia rotate externally, the superior surface area increases, and the pelvic floor muscles descend to bear the weight of the internal organs. This is known as pelvic counter-rotation.
The process reverses during exhalation: the pelvic floor muscles act like a trampoline, catapulting the internal organs back upward; the sacrum tilts anteriorly, and the ilia rotate internally. This is called pelvic rotation. During normal, quiet breathing, this entire process is primarily accomplished through passive recoil.

1. Tidal Breathing

1. Tidal Breathing

Like the ebb and flow of seawater, this type of breathing is a regular, natural, and effortless reciprocal movement. It is the pattern to be used for most of the day. Characterized by a small air volume (approximately 500ml tidal volume), it relies primarily on passive recoil, involves minimal muscle engagement, maintains a low-tension state, and preserves the independent mobility of all body parts.
Key Execution Points:
  1. Tongue against the roof of the mouth: Generate a slight suction to reduce nasal resistance.
  2. Mouth closed, nasal breathing: Quietly inhale and exhale through the nose.
  3. Maintain a natural rhythm: Do not deliberately control the frequency; breathe with complete ease.
Critical Reminders:
  • You should hear a soft exhalation sound, but barely any inhalation sound.
  • Do not breathe through the mouth—it will increase air flow.
  • Do not take deliberate deep breaths.
  • This should become a subconscious, automatic behavior.

2. Strength Training Breathing


2. Strength Training Breathing

When lifting heavy weights or performing high-intensity exercises, it is necessary to activate the accessory respiratory muscles (the large muscles of the neck, chest wall, and back). These muscles span multiple joints, enabling them to elevate the thoracic cage as a whole, significantly increase lung capacity and intrabody pressure, and restrict segmental movement to enhance trunk rigidity.
The Valsalva maneuver (exhalation with the glottis closed) can greatly boost intrabody pressure, generating the substantial force required for weightlifting.
Key Execution Points:
  1. Inhale deeply and quickly before the movement (through both nose and mouth if needed) to fully fill the lungs.
  2. Close the glottis or tightly shut the mouth to prevent air from escaping.
  3. Attempt to exhale while maintaining the closed airway (no air can exit) to increase thoracoabdominal pressure.
  4. Complete strength movements such as squats and deadlifts while in this high-pressure state.
  5. Release air slowly after the movement is finished.
Critical Reminders:
  • For high-intensity movements only; not suitable for daily or low-intensity activities.
  • Not applicable to flexibility training (high tension contradicts the goal of increasing range of motion).
  • Be mindful of the impact on blood pressure; individuals with cardiovascular issues should exercise caution.
  • Do not hold your breath for extended periods.

3. Flexibility Training Breathing

3. Flexibility Training Breathing

When aiming to increase joint range of motion, a breathing strategy intermediate between daily tidal breathing and strength training breathing is required: air volume must exceed tidal volume to drive joints into a greater range of motion, but not so much that it activates the accessory respiratory muscles and generates excessive tension.
The core principle is to create sufficient space while maintaining low tension.
Key Execution Points:Inhalation (Tidal Breathing-Influenced Style):
  1. Tongue against the roof of the mouth
  2. Quiet nasal inhalation, lasting 4–6 seconds
  3. Inhale only 75% of maximum lung capacity (full inhalation will activate accessory respiratory muscles)
Exhalation (to Enhance Range of Motion):4. Gently exhale through a slightly open mouth, lasting 4–6 seconds5. Make a soft sound (to generate moderate thoracic cage movement)6. Similarly, exhale only 75% of lung capacity (over-exhalation will cause multiple segments to move simultaneously)
Ideally, synchronized movement of the thoracic cage, abdominal wall, and pelvis should be observable.
Adjust Based on Thoracic Cage Structure

Adjust Based on Thoracic Cage Structure

Assessment Method: Trace along the lowest ribs to the midline of the sternum, and observe the angle formed by the ribs on both sides (subcostal angle).
Wide Thoracic Cage (Elliptical Shape, Angle > 90°):
  • Rib movement is predominantly vertical (up and down), like a garage door.
  • Purse your lips during exhalation (to increase resistance and assist in the adduction of the lower ribs).
Narrow Thoracic Cage (Cylindrical Shape, Angle < 90°):
  • Rib movement is predominantly horizontal (side to side), like an elevator door.
  • Open your mouth wide during exhalation (to reduce resistance and avoid excessive adduction).

Adjust Expansion Direction Based on Posture

Body posture affects the initial distribution of internal organs and air in the body (influenced by gravity):
  • Supine position: Internal organs and air tend to shift dorsally (toward the back).
  • Prone position: Internal organs and air tend to shift ventrally (toward the abdomen).
  • Side-lying position: Internal organs and air tend to shift toward the ground side.
  • Standing position: Internal organs and air tend to shift downward.
  • Inverted position: Internal organs and air tend to shift upward.
The position of the arms and legs also exerts an influence:
  • Limbs forward: Internal organs and air move backward.
  • Limbs backward: Internal organs and air move forward.
  • Limbs elevated: Internal organs and air move downward.
  • Limbs lowered: Internal organs and air move upward.
During breathing, air flow and internal organs move from high-concentration areas to low-concentration areas.
To improve flexion, abduction, and external rotation movements: choose a dorsal expansion posture (e.g., supine position).
To improve extension, adduction, and internal rotation movements: choose a ventral expansion posture (e.g., prone position).
To achieve comprehensive improvement: choose neutral postures such as the side-lying position.
   Critical Reminders
  • The 75% Principle: Neither inhalation nor exhalation should reach maximum capacity.
  • Adjust your exhalation method based on your unique thoracic cage structure.
  • Align posture with training goals.
  • Maintain a 4–6-second rhythm, but fine-tune it according to your comfort level.
Everyone’s thoracic cage structure is different, so the same breathing guidance will yield varying results. Wide thoracic cages require increased exhalation resistance, while narrow thoracic cages need reduced resistance. Body posture alters the distribution of internal organs and air, which in turn influences the direction of thoracic expansion.
Understand your body, select the appropriate breathing strategy, and let breathing truly serve your current goal.

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