(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)