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MOVEMENT LOGIC

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Episode 10: Is there a Right and a Wrong Way to Breathe?

2 Comments

Welcome to Episode 10 of the Movement Logic podcast! In this episode, Sarah and Laurel tackle the question of whether there is a right or wrong way to breathe, whether or not someone needs help with their breathing, and how to help various populations explore their breath mechanics.

  • The problem with belly breathing
  • Effective tactile cueing to help people to use their diaphragm effectively
  • The problem with cueing people to breathe deeply
  • Why creating a safe space to downregulate the nervous system takes priority
  • Why some people benefit more by externalizing (rather than internalizing) their focus 
  • How to breathe during strength training
  • Breathing and the pelvic floor
  • Pranayama versus cardiovascular endurance training
  • Should we breathe through our nose or mouth?

 

Reference links:

Adam Meakins, The Sports Physio

All about Nitric Oxide

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Filed Under: Breathing

Reader Interactions

Comments

  1. Gabi Stanger says

    August 10, 2022 at 10:31 pm

    Hi ,

    Thank you for your great podcast series !

    You might be interested in reading the book BREATH by James Nestor.
    According to his extensive research there are many you point you made on Episode #10 that would be disagreed with in the content of his book.

    Regards
    Gabi

    Phyisotherapist , Pilates Teacher , Therapeutic Yoga instructor , yoga participant , dancer and lover of all types of holistic movement …..

    Reply
    • sarahcourtyoga says

      August 11, 2022 at 9:33 am

      Hi Gabi!
      Glad you’re enjoying the podcast. I am doing a follow up episode to discuss Nestor’s book and some other research around nose breathing and nitric oxide – hope you’ll give it a listen! One thing I will say: the book clearly delineates that a lot of the findings require further study before they can be presented as fully supported by research. The nitric oxide component does demonstrate in a lot of associated research that it is backed up – and that is my own lack of knowledge that I didn’t have at the time we recorded this episode when I said mouth or nose breathing didn’t matter – but some of the other findings, for example around CO2, require more study. I’m delighted you are engaged with our material and would love to hear more of your thoughts!

      Warmly,
      Sarah

      Reply

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[Video ID: photos of Sarah going through cancer treatment, followed by video clips from her Cancer Resiliency Program. Video is fully captioned.]
Demonizing or evangelizing dosage on social media Demonizing or evangelizing dosage on social media is impossible. You’d need a documentary or book for that.

Dosage is the day-in-and-day-out quantity of loads that almost immediately and simultaneously become an individual’s history of loading and also future capacity for loading.

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❌ and ✅ hot takes on good/bad form and alignment work much better for eyes on.

This binary communication shapes binary thinking.

Meanwhile, what we’re actually seeing is what someone (often an expert) can demonstrate.

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At face value, it’s a teacher performing their preference.
🚩If you haven’t changed your dumbbells since 🚩If you haven’t changed your dumbbells since pre-pandemic, it’s time to bump things up. 

😍Your bones will thank you. 

🐶Love, Pearl
Your nervous system governs everything, even wheth Your nervous system governs everything, even whether or not your bones get stronger.

Since your nervous system really only cares about differences, changing your body’s capability—building stronger bones—is largely about exposing it to something different than it’s used to regularly.

You gotta give your bones a reason to make themselves stronger by sending your body a different kind of a message.

That message is “this is what we do now.  Prepare yourself.”

For bones, that means higher intensity of joint reaction forces (think tendons pulling on bones to move them at joints) or ground reaction forces (think impact you make against the ground with your feet when you land and how that force is transmitted through your whole skeleton.)

Since impact training carries more risk (for some), lifting heavy things should probably come first.

But since lifting heavy weights is a unique skill (it’s not the same capacity OR skill as lifting moderate weights) then logically you should begin by lifting moderate weights. (Light weights won’t make you stronger or increase your bone density.)

Once you are confident with lifting moderate weights, you should lift heavy ones (with the support of a coach, to help you OR just try it.)

Lifting heavy is not dangerous despite what stupid messaging you’ve heard. Yes you should know the basics, but that’s the case for even the most mundane activities like driving and parenting.

What’s dangerous is being afraid of your body. What’s dangerous is protecting it to the point of fragility.

Also, if you think it’s too late to start lifting weights, you’re wrong.

I’m 42. I’ve been lifting weights for about 6 years. In that span of time (where I’m by no means a spring chicken) I’ve gone from feeling like a squat to depth with just my bodyweight (no external load)  was challenging to 5 reps of 140lb barbell back squats.

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Begin.

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We couldn’t agree more with Movement Logic co-fo We couldn’t agree more with Movement Logic co-founder @sarahcourtdpt:

🗣️If you only ever give your older clients tiny dumbbells, YOU’RE. NOT. HELPING. THEM.
 
Do I need to spell it out for you? Here it is then:
 
❌Weaker = less strong
 
❌Less strong = more likely to lose balance 
 
❌More likely to lose balance = more likely to fall
 
❌More likely to fall = more likely to fracture
 
❌Afraid of fracture = move less, get weaker
 
❌Weaker = less strong
 
And on it goes.
 
➡️You may need to start them at 5lbs, or 3lbs, but they can, and should, progress to heavier loads. The ones that are black. 
 
They need muscle growth and bone density. You know this. So why aren’t you giving it to them?
 
[Video ID: Sarah talking to camera in close up. Video is fully captioned.]
💪Strength training and cancer treatment: do the 💪Strength training and cancer treatment: do they go together?

In the latest episode of the Movement Logic podcast (out now!), Sarah discusses her experience with cancer treatment, and the guidance (or lack thereof) around how and when to exercise. She covers:

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[Video ID: Sarah discusses the latest Movement Logic podcast episode. Video is fully captioned.]
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