Diaphragmatic Breathing Reduces Exercise-induced Oxidative Stress.
Martarelli D, Cocchioni M, Scuri S, Pompei P.
Evid Based Complement Alternat Med. 2009 Oct 29. [Epub ahead of print]

Diaphragmatic breathing is relaxing and therapeutic, reduces stress, and is a fundamental procedure of Pranayama Yoga, Zen, transcendental meditation and other meditation practices. Analysis of oxidative stress levels in people who meditate indicated that meditation correlates with lower oxidative stress levels, lower cortisol levels and higher melatonin levels. It is known that cortisol inhibits enzymes responsible for the antioxidant activity of cells and that melatonin is a strong antioxidant; therefore, in this study, we investigated the effects of diaphragmatic breathing on exercise-induced oxidative stress and the putative role of cortisol and melatonin hormones in this stress pathway. We monitored 16 athletes during an exhaustive training session. After the exercise, athletes were divided in two equivalent groups of eight subjects. Subjects of the studied group spent 1 h relaxing performing diaphragmatic breathing and concentrating on their breath in a quiet place. The other eight subjects, representing the control group, spent the same time sitting in an equivalent quite place. Results demonstrate that relaxation induced by diaphragmatic breathing increases the antioxidant defense status in athletes after exhaustive exercise. These effects correlate with the concomitant decrease in cortisol and the increase in melatonin. The consequence is a lower level of oxidative stress, which suggests that an appropriate diaphragmatic breathing could protect athletes from long-term adverse effects of free radicals.

I’ll get on the twitter thing right away. I’m always witness to bizarre issues with regard to training (as well as a lot of good stuff that I see) that I can’t write a full article on, but would like to put the word out.

Talk soon,

Derek

By the way, I’m “following” you now on Twitter. I hope you can find time to tweet more often. I find your information and insight extremely valuable. Speaking of which, I am about to re-watch your “Forty Yard Dash Fundamentals” DVD. Seeing if I can salvage a little bit of speed before I get too old. Thanks Derek.

Steve

Funny you should say… I just viewed a great presentation on http://www.Ted.com. It was by Behavioral economist Dan Ariely, the author of Predictably Irrational. He uses classic visual illusions and his own counterintuitive research findings to show how we’re not as rational as we think when we make decisions. The link is at:

http://www.ted.com/talks/dan_ariely_asks_are_we_in_control_of_our_own_decisions.html

I thought it was a great presentation because it shows how we can see obvious solutions right in front of us, but then behave irrationally and not remember these solutions in future decision making. I believe this directly applies with things like breathing, diet and other human behaviors. We know what the answer is (or what the correct behavior should be – like focusing on proper breathing habits) but we still behave irrationally.

Best regards,

Derek

Thanks for the feedback. I’ve looked at some of the Intermittent Hypoxic Training devices over the last year with some interest. Obviously the cost is still pretty high. For specific cases like the one I documented in my article, perhaps the PowerLung is a good short-term option for building tolerance as you say. Thanks for the heads up!

Have you had any direct experience with the Intermittent Hypoxic systems on the market – such as GO2Altitude or AltoLab?

I know the topic has been covered a good deal recently. My concern would be that people may not look for the simple solution, but rather look at more expensive and complex solutions that could do more harm than good. On the positive side, at least the internet allows us to share case-by-case experiences and uncover what works and what doesn’t.

Best regards!

Derek

I spend quite a bit of time observing the breathing patterns of a new client, and it so obvious the connection between anxiety, pain, general thoracic and neck stifness, and the lack of a deep, healthy breath cycle.

The short, upper chest breathing pattern is so typical these days, even in high-level athletes, that is practically an epidemic. Getting people to learn how to get out of the sympathetic or “fight or flight’ style of breathing and back towards the parasympathetic (or “relax and restore”) mode is one of the best things fitness and sport coaches could do for their clients/athletes..

Keats Snideman

This topic seems to have gained considerable interest recently in the blogosphere.

Have you read “Anatomy of Breathing” by Calais-Germain? Great book and wonderfully illustrated (as are all of her books).

Proper breathing is indeed important but, conversely, have you looked into inspiratory muscle training (IMT) as a method to increase tolerance to the discomfort of very high respiratory rates? I’ve used the PowerLung and have noticed my perception of effort to be greatly diminished during my sprint and rowing intervals.

Anyway, keep up the great work.

Steve

As an avid “meditator” I can’t say enough for the enormous benefits of sitting and watching the breath for as little as 15 minutes a day. It can help to decrease heart rate, lower blood pressure, lengthen attention span, and slow down the mind, which otherwise burns like a raging fire for roughly 16 hours a day, among other benefits. The health benefits alone are reason enough to try meditating or yoga, not to mention deeper benefits of sitting for much longer periods of time.

It’s good to hear the athlete is gaining confidence in her athletic ability; that will help on and off the field of play.

Shane