生命旅程的摯友—呼吸

生命旅程的摯友—呼吸

    呼吸同時是我們人生旅程的第一件(透過哭來擴張肺部以進行呼吸)和最後一件事，不論我們睡著或醒著、坐著或站著、走著或跑著，也不管我們緊張或平靜，只要活著，呼吸都陪著我們…

    但對於這位一輩子都陪著我們的朋友，我們是否曾經好好認識過它？

    偶發的頭暈、想吐、手腳容易冰冷、情緒莫名的緊張、無法釋放的壓力、難以入睡、胸口悶痛、長期的頭痛、肌肉的緊繃痠痛感、無法做出好的動作、運動表現停滯不前、瘦身成果不彰，甚至許多常見的慢性疾病，都可能與「呼吸」有一定程度的關聯，你相信嗎？

(譯文)把氣吐出來 Part II：如何平衡系統

Getting Air Out (Part 2): How to Balance the System 把氣吐出來(Part 2)：如何平衡系統 As we discussed in my previous post, hyperinflation (over-breathing) causes system-wide excitation which may be useful in short bouts of exercise, but over time can be a rate-limiter to adaptation and resilience. By getting air out (exhalation/flexion) we can better achieve a balanced, neutral state. 如我在先前文章中討論的，過度充氣(過度呼吸)會導致在短的運動回合中可能有用之系統面的興奮，但隨著時間經過很可能會變成適應與恢復率/回彈性效率限制者。 透過將氣吐出來(吐氣/屈曲)，我們可以更好的達到一個平衡、中立的狀態。 The diaphragm can achieve a more normalized resting position rather than being pulled into a more horizontal, tonic position. Perhaps high resting tension in the diaphragm is an indicator of system-wide tension - those guys/gals that are always tight and fatigue-out early in high-rep schemes. Now I do think that balance is a moving target and the sum/goal should be a balanced system of managing the extremes even if it's not achieved in the moment. 橫膈膜可以達到一個更為正常化的位置而非被拉近一個更水平、緊張的位置 或許在橫膈膜之高休息張力是一個系統面張力的指標-那些在高反覆情境中總是緊繃與提早疲勞的人們 現在我認為平衡是一個移動標靶而總計/目標應該是一個管理極端之平衡系統(即使在那一刻沒有達成) So how do we swing the pendulum back towards neutral? By getting air out. Here are a couple ways: 所以我們要如何將鐘擺擺向中性呢？ 透過將氣吐出來。 下列是幾個方法： 1) Recognition is the first step. Does you or your athlete's ribcage look like this, even at rest? 1) 識別/認出是第一步。你的運動員的胸廓看起來像這樣嗎？即使是在休息狀態？ If so, c'mon man. It may not become apparent until higher level movements, typically ones involving arm and leg movements (such as overhead movements) in which exhalation and the ribcage-pelvic relationship is even further challenged. 如果是這樣，老兄別鬧了。直到較高水平的動作之前它可能不會變得明顯，典型的一個例子(動作)是涉及到手臂與腿部動作的動作，在該動作中吐氣與胸廓-骨盆關係被更進一步的挑戰了 And that's a main thought here: we have to challenge competency with progressive demands - if all you do is blow up a balloon (despite its effectiveness) and give no further thought to breathing, the boat is missed. 而那是這的主要考慮點：我們必須要透過漸進/進城的需求來挑戰能力-如果你所做的事就是吹起一個氣球(不管其效率如何)，但卻沒有進一步思考到呼吸，你就錯過了良機 Let's suppose you can breathe at rest - a tall order for most - can you maintain neutral under load, with speed, changing targets? And even more appropriate for this topic - can you reclaim neutrality at rest? 我們假設你可以在安靜狀態下呼吸-一個對多數人來說難以完成的任務-你能夠帶著速度、改變的目標在負荷下保持中立嗎？ 而對這個題目更恰當的說法是：你能在安靜時回收/收回中立性嗎？ 2) Forced exhalation - this effectively recruits the abdominals and pelvic floor in a coordinated fashion providing centration to the ribcage and pelvis (reduces rib flare). The active contraction of the abdominals during resisted exhalation resists the action of the diaphragm and increases parasympathetic tone helping to decrease resting muscle tension. There are a ton of exercises out there using this principle (PRI being the foremost). 2) 強迫的吐氣-這麼做能以一個協調的方式有效的招募腹部肌群與骨盆底肌，為胸廓與骨盆供給共軸性(centration) 在有對抗的吐氣過程中腹部肌群的主動收縮對抗了橫膈膜的動作並增加了副交感神經張力，幫助降低安靜肌肉張力 有許多的運動(exercises)使用這個原則(PRI是最首要/超群的) I will typically start with pursed lip exhalation during movements - forcing air out through minimal mouth/lip opening. Breathing out thru a straw is another option here for an external cue. 我通常會從在動作過程中以噘起的嘴唇吐氣開始-強迫空氣從最小的嘴巴/嘴唇開口吐出 透過吸管將氣吐出是另外一個選項(外在的提示) Then I will progress to blowing up a balloon (yeah you may get looks at first... until you up your squat max by 30 lbs and your hips don't feel so impinged at the bottom - then they'll ask you where you buy the balloons). Using resistance during exhalation slows the breath down and helps to balance sympathetic vs. parasympathetic state. 接著我會進階到吹起一個氣球(沒錯，你一開始會引來一些側目，但那只到你深蹲最大肌力上升了30磅且你的髖部在底端時不覺得那麼夾擠之前，他們接著會問你氣球去哪裡買的) 在吐氣過程中使用阻力能將將呼吸慢下來並幫助平衡交感VS副交感狀態 Start first in flexed, unloaded positions (Quinn's videos below) and progress to upright, gravity-dependent positions. The rx for this depends on the needs and status - are you using it as a reset post-training or a reinforcer prior to exercise? Does the athlete need better neutrality before the session or did an extension-heavy session necessitate a down-regulation breathing pattern for the cool-down? That's your call. 先從一個屈曲、無負載的位置(下方的Quinn's Video)開始並進階到直立、有著重力的位置 依需求與狀態選擇處方-是將其作為一個訓練後的重置或是一個在運動前的強化物來使用？ 運動員是否需要在課程開始前更好的中立化，或在一個負荷較大的課程後是否使得用呼吸模式的向下調節來當作緩和成為必須？這全都取決於你 Here are some I like: 以下是一些我喜歡的： From my guy Dr. Quinn Henoch: I will typically use these more on the cool-down, post-work side but, again, that depends: 我通常會將這些用於緩和、運動後的練習，但同樣的，要看狀況決定： 3) Use breathing to maintain neutral: this goes along with forced exhalation but I will have clients actively exhale during the extension part of a movement as I have found that having them just brace down hard often stimulates breath-holding which is typically not beneficial during high-rep movements. Adding in the breathing component seems to centrate the core and recruit globally better than telling athletes to just "get tight". 3)使用呼吸來維持中立：這會連著強迫的吐氣一起進行，但我會請病人在一個動作的伸展部分過程中主動的吐氣，因為我發現到請他們單純用力繃緊經常會鼓舞/促進閉氣，而這種狀況在高反覆次數的動作過程中通常是無益的 加入呼吸的元素看起來比告訴運動員"繃緊就對了"能更好的全面招募與核心中軸化 During box jumps I will have clients exhale during the extension/jumping phase of the movement to prevent rib flare and overextension. Or during the concentric up-phase of a push-press as it helps to center the ribcage and tell you who is limited in overhead mobility. Use as you see fit based on the movement. 在箱跳的過程中我會請客戶在動作的伸展/跳躍階段過程中吐氣來避免肋骨翻起與過度伸展 或在借力推的向心收縮向上階段過程中來幫助胸廓置中化並告訴你在過頭活動度中誰是受到限制的 根據動作，在你看到適合的時後使用 During mobility work: use forced-exhalation to optimize the diaphragm/ribcage position and allow better access to the hip flexors, for example, during a lunge or couch stretch (if you do that stuff). 在活動度的練習過程中：使用強迫的吐氣來最佳化橫膈膜/胸廓的位置，並能夠有著更好的髖屈肌群(舉在弓箭步與沙發伸展couch stretch過程中的例子來說) Squats (usually with low-weight, high-rep schemes: do NOT mess with pelvis-ribcage relationship while lifting heavy-a** weights. 深蹲(通常是在低重量、高反覆的組合中：不要在舉起大重量的時候弄糟了骨盆胸廓的關係) By swinging the pendulum more towards exhalation and getting air out, we can achieve both mechanical neutral (spinal position) and neurophysiologic neutral (autonomic nervous system balance) and reduce excessive tension/excitation from the system. 透過使鐘擺更朝向吐氣擺動、讓空氣吐出，我們可以達到力學的中性(脊椎位置)與神經生理學的中性並減少來自系統之過度張力/興奮 -Seth

(譯文)過度充氣與極度焦慮系統：為何將氣吐出是重要的？

Hyperinflation and the Stressed-Out System: Why It's Important to Get Air Out

過度充氣與極度焦慮系統：為什麼將氣吐出來是重要的？


12/8/2014


8 Comments

As followers of my blog (now in 110 countries — waiting on you, Greenland) have surely begun to appreciate - I have a thing for breathing. Watching clients and athletes breathe, it becomes apparent that one's breathing pattern is just such an important indicator of system readiness and neutrality.

觀察客戶與運動員呼吸，一個人的呼吸模式是系統就緒度與中立性的重要指標這件事變得很明顯

Charlie Weingroff calls breathing a keyhole into the nervous system which I think is perfect. Without a normalized and balanced breathing system, movement variability suffers typically causing loss of adaptability - a rigid system - and movement patterns default to high-tension strategies (more on that later).
Charlie Weingroff稱呼吸為進入神經系統的鑰匙孔(我覺得這形容很棒)

沒有將呼吸系統正常化或平衡化，遭受的動作變異性通常會導致適應能力的喪失-死板/僵硬的系統，動作模式會默認為高張力的策略(待會會提到更多)

One of the most common breathing patterns we see is the hyperinflated pattern. Essentially, the athlete is in a state of excessive inhalation - breathing on top of breathing - with inadequate exhalation. They just can't get air out efficiently. 

其中一種我們最常見的呼吸模式是過度充氣模式

實質上，運動員正處在一個過渡吸氣的狀態-在呼吸的頂端呼吸-帶著不足的吐氣

他們就是無法有效地將氣吐出

This hyperinflated pattern of breathing can be asymmetric (typically see the left rib-cage flared more than the right) or symmetric (both rib cages flared) as described by the Postural Restoration Institute. While these differences are important, particularly to the physio, hyperinflation has consequences regardless of symmetry.
這種呼吸的過度充氣模式可能如PRI所描述的是不對稱(通常會看到左胸廓比右胸廓翻起來更多)或對稱的(兩邊的胸廓都翻起)
雖然這種差異性很重要(尤其是對理療師而言)，不論對稱性怎麼樣，過度充氣都會有後果




This is an asymmetric rib flare. And yes, it happens in jacked up people too - this isn't only a skinny gym noob problem. Courtesy: hruskaclinic.com
這是一個不對稱的肋骨翻起，這不只發生在健身房的新手瘦皮猴身上，在猛將身上也會發生





The picture on the right indicates a flared ribcage and overextended lumbar spine
在右側的圖片顯示了翻起的胸廓與過度伸展的腰椎



Given the anatomic link between the ribcage, diaphragm, and thoracolumbar spine it's important to think of this like an SAT analogy: Inhalation is to lumbar extension as exhalation is to lumbar flexion. In the hyperinflated state inhalation/extension >> exhalation/flexion contributing to system-wide issues in performance and loss of variability. 

考慮到胸廓、橫膈膜與胸腰椎之間解剖結構的關係，把這個像是SAT類比般來思考是很重要的：吸氣連結到腰椎伸展、吐氣連結到腰椎屈曲
在過度充氣狀態中，吸氣/伸展>>吐氣/屈曲，導致整個系統在表現上的問題與變異性的喪失

Without access to the diaphragm (and the pelvic floor), the deep abdominals, and ultimately full spinal range (flexion), movements become rigid and "stuck": the athlete is the classic overextended, powerful but stiff dude who lacks sustainable movement (think spondy, pelvic floor dysfunction, neural tension, the list goes on and on...)
沒有得到橫膈膜(與骨盆底肌)的存取，深層的腹部肌群，以及最終完整的脊椎範圍(屈曲)、動作將會變得僵硬死板、卡住：運動員是經典的過度伸展、力量十足但僵硬、缺乏可持續動作的傢伙(思考一下頸椎病、骨盆底肌功能障礙、神經張力，這個表還可以繼續列下去)

Taking it a step further: inhalation is to excitation and tension (sympathetic-dominance) as exhalation is to relaxation and inhibition (parasympathetic dominance). Inhalation yields excitation - why heart rate increases with inhalation and decreases with exhalation. 

再進一步討論：吸氣會連結到激發/刺激與張力(交感主導)、吐氣則與放鬆和抑制有關(副交感主導)
吸氣產出激發/刺激-這也是為什麼心跳率會隨著吸氣而升高、隨吐氣而下降

The dominance of this fight-or-flight response is essential in short bouts of performance, but is pretty much awful if maintained for long periods of time as it prevents recovery and relaxation - both of which are important for system neutrality.
這種戰或逃反應的主導在短的表現回合中是必須的，但如果長時間維持這種狀況是非常可怕的，因為這會讓我們無法恢復與放鬆(此兩者對系統中立性是非常重要的)

As my dad always said, everything in moderation. With this hyperinflated state inhibition of muscles, particularly the extensors, is difficult and the athlete cannot get into and sustain a variety of movements because the nervous system is under constant threat.
就像我爸總是說做任何事情都要適度，帶著這種過度充氣狀態，肌肉的抑制(尤其是伸直肌群)會非常困難，且運動員也無法進入與維持/支撐各種各樣的動作(因為神經系統處在持續的威脅下)

The increased pH of the blood due to decreased CO2 levels also contributes to a sensitive peripheral nervous system. No wonder people with persistent/chronic pain display this hyperinflated, stressed-out state - a threatened nervous system is often a painful one!
由減少的CO2水平而導致的血液pH升高也會促成敏感的周邊神經系統
難怪那些有這持續/慢性疼痛的人們會展現出這種過度充氣、壓力過重的狀態-一個受到威脅的神經系統通常也是個疼痛的神經系統





This hyperinflated state is a big culprit, in my opinion, for the high tension strategies I see so often in athletes. They just don't know how to dim or inhibit the muscles that aren't necessary for the movement. 

在我的觀點中對我經常在運動員身上看到的高張力策略而言，這種過度充氣的狀態是個罪魁禍首
他們就是不知道要如何去抑制或使那些對該動作而言不必要的肌肉們

Ever walk on ice? Every muscle is tensioned to limit joint motion and decrease the risk you might fall - yeah, it's exhausting. Defaulting to these high tension strategies, when they aren't necessary, is like walking on ice. 

有沒有在冰上走過路呢？全身的肌肉都會張力化來限制關節動作與降低可能會跌倒的風險-沒錯，這讓人筋疲力盡
在他們不需要的時候默認到這種高張力策略就像走在冰上

The system is rigid and movements are more taxing - everything other than max effort is typically a struggle in this state and they fatigue out early. These people always feel tight, though they probably have plenty of muscle excursion.
系統變得僵硬/死板、動作變得更費力-除了最大努力以外的所有事情都在這種狀態中掙扎，於是疲勞產生的更早
這些人們會總覺得緊繃，即使他們可能有著充足的肌肉收縮距離( muscle excursion)

Clearly, exhalation needs to be emphasized for a balanced, efficient system. By emphasizing flexion-biased breathing patterns, the system can approach a balance. pH levels can be normalized and beneficial training effects can be realized without adding rigidity to the system. 

無疑的，為了達到平衡、有效率的系統，吐氣需要被強調
透過強調屈曲為基礎的呼吸模式，系統可以往平衡的方向靠近
pH水平也可以被正常化、有利的訓練效果也可以在沒有施加死板/僵硬於系統上的情況下被實現

By facilitating ribcage over pelvis mechanics, the diaphragm and pelvic floor can return to their normal resting length and function allowing the diaphragm to act like the diaphragm. I think many of our barbell-based strength training systems lend us towards this hyperinflated state so some reset movements likely need to be thrown into programming.
藉由促進胸廓位於骨盆上方的機制，橫膈膜與骨盆底肌可以回到它們正常的休息長度與功能，使得橫膈膜能表現的像橫膈膜
我想，有許多我們以槓鈴為根基的肌力訓練系統導致我們朝向這種過度充氣的狀態，所以一些重製動作很可能是需要貝加進計畫中的



So what to do about this? That's coming in a near future post but - spoiler alert - it involves forced exhalation, flexion and developmental patterns, and some recovery strategies. In the meantime here's my earlier post on diaphragmatic breathing for recovery.
所以該怎麼做呢？ 那是近期文章將會提到的內容，但..劇透警告-它涉及到強迫的吐氣、屈曲、發展性的模式以及一些恢復策略
同時也可以參考以下這篇文章：http://www.sethoberst.com/blog/improving-breathing-and-performance-part-4-breathing-and-stress-how-to-shut-down-and-recover-your-nervous-system

(譯文)改善呼吸與表現 Part II：在最大努力過程中的呼吸

Improving Breathing and Performance (Part 2): Breathing During Maximum Effort


12/30/2013



In Part 1, I discussed why mouth breathing destabilizes the entire upper body via the loss of packed neck position. In Part 2 of this series on breathing and performance, we need to discuss breathing under max load. There is a growing interest in breathing mechanics and how it relates to human performance. The ultimate goal is to maintain stiffness and spinal control under load and breathing has a huge influence on these variables.

在Part I中，我們討論了為什麼嘴巴呼吸會透過包裝紮實的頸部位置之丟失而使得整個上半身不穩定

在呼吸與表現這系列的Part II，我們需要來討論在最大負荷下的呼吸

人們對呼吸機制/力學與其是如何與人類表現有關聯越來越感興趣


最終目標是在負荷下保持僵硬/堅硬/剛度(Stiffness)與脊椎控制，而呼吸對這些變量有著巨大的影響。


Here's the deal: The abdomen is essentially a canister with the diaphragm as the lid, the pelvic floor as the bottom, and the spine running thru it (think banana with a toothpick stuck thru it). There are 85(!) joints within this canister - all of which need to be appropriately controlled because as soon as we see a shearing or translational movement across these joints, force production is altered - a big problem when going for maximum effort.

是這樣的：腹部/腹腔實質上是一個有著橫膈膜作為蓋子、骨盆底肌作為底部、脊椎從中穿過它的容器/罐子(想像香蕉內有一根牙籤卡穿其中)，在這個罐子中有著85個關節，它們全部都需要被恰當的控制，因為只要我們看到有剪切或平移的動作橫穿過這些關節，力量的產生就會被改變：在最大努力時發生就完蛋了So how do we stabilize under maximum load? We hold our breath.

所以我們要如何在最大負荷下穩定？

我們閉住呼吸。

Ever see someone take a huge breath of air and hold it when trying to push a wagon full of hay (okay that's a reference to me growing up on a farm) or lifting a couch. Of course you have, this is a normal physiologic response to a max effort - I dare you to push a car without this strategy.

有沒有看過人在試圖要推動裝滿乾草的馬車或抬起一個沙發時吸一大口氣閉住？(好吧，這只適用於我這種在農場長大的人)

你當然有看過，這是面對最大努力時正常的生理反應-我打賭你不敢在沒有這種策略下推一輛車：）




With normal descent of the diaphragm, air fills the lungs and intra-abdominal pressure increases outward in all directions.

By tightening down the abdominals, we simultaneously counter these forces with a global abdominal contraction directed inwards. Squeezing the glutes pulls up the floor of the canister - do not forget that the glutes need to be engaged prior to and during max efforts (glute insufficiency is a major culprit in stress incontinence).

伴隨著橫膈膜的正常下降，空氣填滿肺部、腹內壓向外往所有方向增加。

透過收緊(tighten down)腹部，我們同時地用朝內的全面腹部收縮來抗衡這些力量

夾緊臀部(Squeeze)將罐子的地板/底部向上拉，不要忘了「臀部需要在最大努力之前和過程中被徵募」

(臀部機能不全在壓力失禁這件事中是主要/重要的原因)

This dynamic stabilization allows equalized pressure across the spine to actively control and mitigate shear forces across the spine. This system also upregulates the nervous system for increased force output and increases heart rate and blood pressure, keeping tissues perfused and preventing you from passing out - great for that max performance.

這種動態的穩定性使平衡的壓力穿過脊椎來主動的控制與減輕穿過脊椎的剪力

這種系統也向上調節了神經系統來增加力量輸出並增加心跳率與血壓，保持組織灌注並防止你暈倒，這對最大表現是很好的





The canister. Courtesy: bettermovement.org


This is important: you must counter the increased pressure from the held-in air with a STRONG abdominal contraction, otherwise you are only partially stabilized.

這非常重要：你必須要以腹部收縮抗衡來自閉在體內空氣而增加的壓力，否則你只是被部份/局部的穩定

This is probably why those with low back pain hold more air in their lungs during lifts - they lack a proper global bracing strategy with the abdominals and glutes and attempt to rely more on intra-abdominal pressure created from the greater volume of air.

這很可能是為什麼那些有著下背痛的人在舉物過程中會將更多的空氣保留在他們的肺部裡面，他們缺乏一個恰當的腹部與臀部全面繃緊策略，並企圖要更依賴由大量空氣所產生的腹內壓。

As a cue for global bracing, think about crushing the toothpick from all directions or tightening down on your spine. When do we see failed lifts or less than optimal max jumps?

作為全面繃緊的提示，想像要從四面八方壓碎牙籤或收緊脊椎

我們什麼時候看到失敗的舉物或不太理想的最大跳躍？

Often, it's when the athlete has exhaled too quickly prior to finishing the movement, throwing a destabilizing wrench into the system. Ask any accomplished powerlifter and they will tell you it takes considerable practice to brace under load.

時常，那正是運動員在完成動作之前太快吐氣之時，把一個去除穩定的板手丟進系統

可以問問看任何一個優秀的健力選手，他們會告訴你要學會在負荷下繃緊需要很多的練習


Doing heavy abdominal work, like tons of crunches, will NOT improve your ability to sustain and maintain intra-abdominal pressure - it's a completely different motor pattern.

做繁重的腹部訓練(如一堆腹部捲曲)並不會改善你維持腹內壓的能力，它是完全不同的動作模式

Is holding your breath under max loads a good idea for those with a heart or vascular condition? Not so much (and I question whether they should be performing max lifts in the first-place) which is probably why you've heard of the cue to exhale during the concentric phase of a movement.

在最大負荷下閉住呼吸對那些有著心臟或血管狀況的人是個好點子嗎？

可能並不那麼適用(我會懷疑他們是否應該要在一開始就最大負荷的舉重)，而這也可能是為什麼你曾聽過在動作向心階段過程中吐氣的提示

In normal, healthy populations the breath-holding technique actually likely decreases the likelihood of blowing out a blood vessel by reducing the pressure gradient. Thus, holding your breath under max load (Valsalva maneuver) is the best and safest way for healthy athletes to generate maximum stability for competition-level max efforts (vertical jump, Olympic lifts, taking a punch) without the need to take another breath.

在正常、健康的群體身上，閉住氣的技巧實際上很可能藉由減少壓力梯度而減少了衝破血管的可能性

因此，在最大負荷下閉住呼吸(伐式操作)對健康運動員要在不用進行再一次呼吸情況下為競賽水平的最大努力(垂直跳、奧林匹克舉重、承受拳擊)產生最大化的穩定度而言是最佳與最安全的方式




But what about when we do need to take another breath?: While breath-holding is a physiologic response to max effort, what about submaximal efforts - like high-rep or serial movements - the ones we typically use in training and activities of daily living? We can't just hold our breath for these movements, otherwise you'd creep people out with a blue face while standing up from your desk chair - not to mention lose spinal control with each breath.

但如果是在我們真的需要再一次呼吸時該怎麼做？

雖然閉氣是面對最大努力時的生理反應，那麼面對次最大努力時呢？-就像是高反覆次數或一系列的動作，我們通常會在日常生活活動或訓練中使用的那種呢？

我們無法只是閉住呼吸來做這些動作，否則在你從椅子站起來時帶著的紫青臉會讓人們爬著出去，更不用說每次呼吸都會失去脊椎控制這件事了。




These serial, submaximal efforts are where mechanics break down and an effective diaphragmatic breathing and bracing pattern is crucial - we will address this in Part 3!

這一系列，次最大努力是力學、機制打破/分解之處，一個有效率的呼吸與繃緊模式是至關重要的，我們會在Part III 做分享。

-Seth

(譯文)改善呼吸與表現 Part I：為何嘴巴呼吸會毀壞頭-頸部控制

Improving Breathing and Performance (Part 1): Why Mouth Breathing Ruins Head-Neck Control改善呼吸與表現 Part I：為何嘴巴呼吸會毀壞頭-頸部控制



This is the first in a multi-part series on breathing and performance. I think we can all agree that mouth breathing is not ideal. It ruins your date and makes you dread sitting next to a mouth breather on an airplane. But aesthetics aside, it significantly compromises the ability to maintain a packed neck position which, we discussed in the last post on jaw pain, alters the control of the head and neck.


本篇是針對呼吸與表現系列文章中的第一篇，我想我們都能同意嘴巴呼吸並不理想


它會毀了你的約會、讓你在飛機上懼怕坐在嘴巴呼吸者旁邊，但我們先把美觀擺一旁，嘴巴呼吸會顯著折衷維持包裝紮實的頸部位置之能力，而此部分我們在先前的文章"下巴疼痛"中討論過，嘴巴呼吸會改變頭頸部的控制。






Here's the deal: with chronic mouth breathing (present in >50% (!) of the population in some studies), the body naturally adopts a forward head posture as a compensation to maintain an open airway.


是這樣的：習慣性的嘴巴呼吸(在某些研究中超過50%的人口存在這樣的問題)，身體將會自然的採用向前的頭部姿勢來做為維持暢通呼吸道的代償


This causes a tilt of the rib cage (overextension fault - we've established in previous posts that is a major no-go) to keep the chest upright.


這樣一來會導致胸廓的傾斜(過度伸展的毛病-在先前的文章中已經知道這是件不能做的事)來保持胸口挺直。


What we've seen clinically and in the research, is that once the stacked posture of rib cage over pelvis is lost, the diaphragm is at a mechanical disadvantage (becomes less efficient) and its synergy with the abdominals is lost - they both shut down.


我們在臨床與研究中看到的是，一旦胸廓在骨盆上方的堆疊姿勢丟失了，橫膈膜就會處在一個結構/力學上的劣勢(變得較無效率)且其與腹部肌群的協同作用也會丟失-它們兩個都停工了。


In order to maintain aerobic capacity with decreased diaphragm activity, we adopt a mouth-open upper chest/neck breathing pattern that is both ineffective and costly. This faulty pattern will rob you of performance and exercise capacity because you're increasing the work of the accessory muscles in your neck and upper chest which is metabolically very costly.


為了要在減小的橫膈膜活動下維持有氧能力，我們採用了張嘴的上胸/頸部呼吸模式，而這不但無效率代價還很高，這種錯誤的模式會掠奪我們的表現與運動能力(因為我們正在增加位在頸部與上胸部的輔助肌肉的工作量，而這在代謝上的成本是十分高昂的)


With heavy breathing during training, we further challenge this system which is often exacerbated by the cue to "look up" during squats, deadlifts, etc. reinforcing this faulty mouth-breathing pattern.


在訓練過程中強烈/繁重的呼吸，我們更進一步的挑戰了這個系統，而此系統經常被"向上看"這種在深蹲、硬舉之類的過程中常見的提示給惡化，加強了這種錯誤的嘴巴呼吸模式。


Furthermore, the more you breathe (gulp) with the chest and neck, these muscles (SCM, scalenes, pecs) become quite stiff increasing the forward pull and shear on the cervical vertebrae - especially the scalenes as they attach directly onto the spine.


此外，我們用胸口與頸部呼吸(大口吸氣)越多，這些肌肉(胸鎖乳突肌、斜角肌、胸肌)越變得僵硬、增加施加在頸椎上的剪力與前拉-特別是斜角肌(因為它們直接連接到脊椎上)


It's pretty common to see this neck breathing pattern in those with cervical radiculopathy (impinged nerve roots) and TMJd.


在那些有著頸椎神經根病變(受到夾擠的神經根)與顳下頜關節紊亂綜合症的人們身上看到這種呼吸模式是很常見的


Weird that they often have a forward head posture too, right? (hint - it's not weird at all)


也覺得很奇怪他們為什麼經常有著個向前的頭部姿勢，對吧？(提示-一點都不奇怪)


The 1st rib can get chronically elevated as well, limiting overhead shoulder position. The overall result is a destabilizing effect and faulty mechanics in the entire upper quarter.


第一肋骨也會被慢性的提高，限制了過頭的肩部位置


總體的結果就是在整個上半身的去穩定/不穩定效果與錯誤的力學結構





Courtesy: www.4shared.com


Here's the fix: Remember having tantrums as a kid and your mother would tell you to "breathe in thru the nose, out thru the mouth"? Mother was helping you out because by inhaling thru the nose you automatically adopt a more upright, packed neck position.

修理方法在這：還記得在小時候發脾氣時，媽媽會告訴你要"透過鼻子吸氣、透過嘴巴吐氣"嗎？ 媽媽正在幫助你脫離情緒，因為藉由透過鼻子吸氣，我們自動/無意識地採用了更加直挺、包裝紮實的頸部位置

Try it: take a quick breath in thru your nose. You will automatically sit more upright and bring the diaphragm back into the breathing pattern (which also increases parasympathetic tone - helps you to calm down, your mother knew what she was doing).

試試看：透過你的鼻子做一個快速的吸氣，你將會無意識地坐得更挺並將橫膈膜帶回到呼吸模式中(這麼做也增加的副交感的作用/張力，能幫助我們冷靜下來，你老媽知道她在做什麼)

Now go back to mouth breathing: right away you notice your chest and neck rise instead of belly (diaphragmatic) breathing and your posture drops back into a forward-head, rounded shoulder look - not cool.

現在我們回到嘴巴呼吸：馬上你就會注意到自己的胸口與頸部上升/隆起而非腹部(橫膈膜)呼吸，你的姿勢變回到一個向前的頭部、圓起的肩部樣子...這並不好

Clean up any mobility deficits in the anterior neck and chest (Kelly Starrett of mobilityWOD.com has some great ideas) and start breathing thru your nose.

清除掉任何在前側頸部與胸口的活動度缺損(Kelly Starrett在mobilityWOD有些好點子)並開始透過你的鼻子呼吸

The best part - it's a reinforcing cycle: it's hard to breathe in thru the nose with a forward head so by forcing yourself into this pattern more, you are reinforcing a packed neck position. As we discussed previously, a better head-neck relationship improves jaw position and stability.

而這最好的一部分是：它是個強化的循環，我們很難在向前的頭部姿勢下透過鼻子吸氣，所以我們越是強迫自己進入這種呼吸模式，我們越是強化了包裝紮實的頸部位置

就像我們先前所討論的，一個更好的頭-頸部關係能改善下巴位置與穩定度。




Improving breathing patterns is hard. I recommend lots of practice at nasal (aka belly) breathing first at your desk or lying on your back while in bed - it will help improve your head-neck position with breathing in an unloaded environment first.

改善呼吸模式是困難的，我建議先在桌子前或是躺在床上做很多在鼻子(腹部)的呼吸練習，透過先在無負載的環境/姿勢中呼吸將會幫助改善你的頭-頸部位置

Then, as coaches, we can systematically challenge breathing and head-neck positioning in loaded and stressed positions once the athlete better understands this pattern.

然後，身為教練，一旦運動員更加了解這種模式後，我們可以在負載與有壓力的位置下有系統的挑戰呼吸與頭頸部定位

More to come on breathing and spine control/performance!

將會有著更多呼吸與脊椎的控制/表現到來！

-Seth (take a deep breath bro)

(譯文)改善呼吸與表現 Part IV：呼吸與壓力-如何關閉並恢復你的神經系統

Improving Breathing and Performance (Part 4): Breathing and Stress - How to Shut Down and Recover Your Nervous System改善呼吸與表現IV：呼吸與壓力-如何關閉並恢復體的神經系統


1/28/2014

We've already discussed how to increase performance with breathing and bracing strategies during movements (I highly recommend checking out Part 1, Part 2, and Part 3 to get the whole picture), but what about when the training, competition, mission, or workday is over?

我們已經討論了在動作過程中如何透過呼吸與繃緊策略來增加表現(我高度建議讀過Part I-III來獲得整體概念)，但在訓練、競賽、任務或工作日結束後又是怎麼樣呢？

An inability to shut down, sleep, and recover is not only frustrating to that individual which further amplifies the stress, but is also untapped potential for performance gains. Recovery may be the most important part of your workout.

無法關閉、睡眠與恢復不僅進一步放大壓力令人沮喪、，也使得未被開發的潛能無法被用於表現的獲得

恢復或許是你的訓練當中最重要的部分

Stress, both physical and emotional, is powerful when appropriate as the heightened state of the sympathetic nervous system (the "Fight or Flight" state that gets your heart pounding) can increase short-term physical performance.
在恰當的時候生理或情緒的壓力是很強大的，因為交感神經系統的增強/升高狀態(使我們心臟怦怦跳的戰或逃狀態)能夠增加短期的生理表現/體能表現
However, those who are in a chronic amped state due to work, rigorous training, competition, or even battle are often unable to efficiently regulate this system and shut it down when necessary. Even chronic pain patients suffer from this.
但是那些因為工作、嚴格訓練、競賽、甚至戰鬥而處在慢性興奮狀態的人們經常無法在必要時有效的調節這個系統並將其關閉
甚至是慢性疼痛的病人也遭受這種困擾
This causes an imbalance between the sympathetic and parasympathetic nervous systems in which athletes are persistently yoked-up and unable to sleep and recover. We have to get out of this reset baseline in which abnormal starts to feel normal. Self-medicating to sleep is NOT normal.
這將會導致交感與副交感神經系統之間的失衡，使運動員持續的在連線狀態且無法睡眠與恢復。
我們必須要從這種異常狀態中出來以重設基準線並開始感覺正常
自行服用藥物來幫助睡眠並不正常





In normal diaphragmatic breathing, the heart rate accelerates when breathing in and decelerates when breathing out. This Heart Rate Variability (HRV) is a glimpse into the balance of the nervous system.
在正常的橫膈膜呼吸中，心跳會在吸氣時加速、在吐氣時減速
心律變異性(HRV)可以一瞥神經系統的平衡性

When athletes are in a constant state of sympathetic dominance, the heart beats like a drum and does not have a normal variability. This is exacerbated by heavy upper chest and neck breathing (discussed in detail in Part 1) and poor diaphragmatic activity resulting in chronic over-breathing.
當運動員處在一個持續不斷的交感神經主導狀態，心臟會就像個鼓般跳動，且不會有著正常的變異性
而這會被重度上胸與頸部呼吸以及不良橫膈膜活動所惡化，導致慢性過度呼吸

Loss of HRV is even found to be predictive of mortality in those with heart conditions.
在那些有著心臟病的人們身上，HRV的喪失甚至被發現是死亡率的預測

The harder we train or stress about work, the less variable this system becomes as the sympathetic state dominates and our athletes and soldiers cannot down-regulate and adapt to these stressful stimuli.
訓練或工作的越是艱苦、壓力越大，這個系統的變異性就會因為交感狀態主導而變得越少，我們的運動員或士兵就無法向下調節與適應這些壓力性的刺激
The result is what you really care about: poor adaptation and recovery, disrupted sleep patterns, fatigue, and ultimately poor performance. By the way, notice how much these symptoms look like (and are likely correlated with) overtraining.
結果正是我們真正關心的：不良的適應與恢復、被破壞的睡眠模式、疲勞、最終是不良的表現
順帶一提，注意這些症狀看起來有多像過度訓練(及其可能的關聯)

One way we can help better balance the nervous system and down-regulate for adaptation is thru better diaphragmatic breathing. In Part 2, I discussed how breath-holding and prioritizing inhalation during max effort can up-regulate the sympathetic nervous system and increase force output. Similarly, prioritizing exhalation via the diaphragm can down-regulate the sympathetic nervous system for better balance.
一個我們可以幫助神經系統間有著更好的平衡與向下調節以產生適應的方法是透過更好的橫膈膜呼吸
在Part II中我討論了在最大努力過程中閉氣與優先化吸氣是如何能向上調節交感神經系統與增加力量輸出
同樣的，藉橫膈膜優先化吐氣能夠向下調節交感神經系統以利更佳的平衡

To help shut down and recover, try this for 5 minutes per day preferably before bed:
為了幫助關閉與恢復，最好每天在睡覺之前試試這個5分鐘：

1. Lay on your back with knees bent, one hand on abdomen at the bottom of the rib cage and one on the upper chest.
1. 膝蓋彎曲仰躺，一手放在位於胸廓底端的腹部上、另一手放在上胸口

2. Take a breath in thru the nose and breathe into the belly, feeling the hand on your abdomen rise. The hand on your upper chest should not rise - only the diaphragm and lower ribs should move. There should be no pause between inhalation and exhalation.
2. 透過鼻子吸氣、並吸進到腹部，感覺在腹部的手升起；在上胸口的手不應該升起-僅有橫膈膜與下胸廓應該有動作；在吸氣與吐氣之間不應該暫停

3. Breathe out in a slow, controlled motion - this should be completely passive. Take twice as long to exhale as it took to inhale.
3. 在一個緩慢、有控制的動作下吐氣，而這應該完全是被動的；吐氣花的時間要是吸氣所花時間的兩倍

4. Time yourself and aim for 8-10 breaths per minute, this may take time to accomplish as the athlete may feel some air hunger indicating a reset system (abnormal is now normal) where they've been chronically over-breathing - which is why this feels weird. Concentrating on the exhalation should help.
4. 為自己計時並以每分鐘8-10次的呼吸為目標，這可能會需要花些時間來達成，因為運動員可能會感覺到一些表明了系統重設(異常現在變得正常)的缺氧(在他們已經長期過度訓練的系統)，而這也是為什麼這感覺起來很怪；專注在吐氣上應該會有幫助

*Obviously breathe if necessary, don't be a knucklehead about this and pass out - breathing should always win.
※ 必要時明顯的呼吸，不要傻傻的然後昏倒-呼吸應該總要是贏的那個

Diaphragmatic breathing takes practice but can be extremely effective at helping down-regulate this sympathetic breathing state and promoting recovery and a balanced baseline. Break the stressed-out loop and start PRing - we need to better manage and maintain homeostasis with the tools that we have.
橫膈膜呼吸需要練習但對幫助向下調節這種交感呼吸狀態與促進恢復、平衡的基準線會是非常有效的
打破壓力過重的迴路並開始PRing-我們需要透過我們有的工具來更好的管理與維持體內平衡

"If breathing is not normalized, no other movement can be" Lewit
"如果呼吸沒有被正常化，也沒有其他的動作能被正常化、Lewit

- Seth




*If you need more than self-management for this, then find a local provider. Breathing always wins.

**Kelly Starrett has some good stuff on this, as do the DNS and PRI groups if you yearn for more.