(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


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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