Working with the breath is a widely used tool from psychology, especially in meditative practices of mindfulness or full attention. Western interest in traditions such as Zen Buddhism have led to the development of procedures that use, among other things, an element as "simple" as breathing to enhance effects of peace and tranquility. Its main components revolve around fostering the ability to focus on the present moment, taking an open stance towards the experience, as well as accepting it without assessment or judgment. It is clear that breathing is something we do continuously. However, the fact that it is an automatic process probably means that most of us have not paid special attention to it. Thus, having information about our breathing patterns will be beneficial not only to improve them, but also to promote our self-awareness. In short, we can say that what differentiates "normal" breathing from "conscious" breathing is the attention and intention that we dedicate to it...
Both on a day-to-day basis and in specific practices such as climbing, it can be very useful to become more aware of such innate elements as breathing and its functioning. There are more and more studies that contemplate the usefulness of including this element in sports training, locating multiple benefits that improve well-being and performance. In short, if breathing is an issue that is relevant in itself, it is even more so in the sporting context. The demand on our body changes, significantly increasing the need for oxygen and energy.
Unlike other automatic processes in our body, such as heartbeat or blood pressure, breathing is partly “controllable” and therefore modifiable. As there are a large number of muscles involved, we can train their movement, which implies that it is possible to improve and optimize their functioning. Most people usually breathe using the chest or the top of the lungs. Although it is the most common respiration, for example, it does not allow them to be completely filled with oxygen, wasting part of our lung capacity. Thus, depending on where we focus our attention and how we practice the different movements, we can use any of these three alternatives: lower abdomen, mid abdomen or chest.
Until not too long ago, the scientific literature did not include breathing in the sports context as a particularly relevant variable, and even less so if we try to relate it to the cognitive and mental advantages that its practice entails. It is in recent years that analyzing its benefits in sports performance has begun to gain importance, with multiple sources supporting this importance (Pubmed, google academic, psykinfo, medline). Compared to other sports, it is complex to collect data specifically focused on climbing, as it has been a sport that has been less specifically studied. Many of the resources have been devoted to studies related to traction force, resistance or other physical aspects. However, it can be seen that the psychological variable is becoming increasingly important as it can be decisive in our results. Knowing its benefits, we can go beyond the most commonly exemplified sports and extrapolate them to our general functioning, including climbing.
In sports and in life itself we are constantly evaluating, interpreting and transforming reality in cognitive terms, which implies, among other things, our thinking and attentional resources. Ultimately, it is our schemes, beliefs and cognitions that give shape and meaning to the world around us. Depending on the message that the body gives to the mind and vice versa, we can see big differences in the way we exercise. Although body and mind have been viewed from different perspectives, they are a related system, as you can see in the following example:
To talk about the benefits that breathing can bring on a psychological level, we will talk about the effects it has on a cerebral level. Each lobe, like the ones represented in the image, is associated with some characteristic processes that are manifested through specific psychological functions. These functions are, among others, those that allow us to develop different tasks or objectives. As in the rest of the body, oxygenation is necessary for its functioning, which can be enhanced by proper breathing. Although it is true that it is not the only element that determines its proper functioning and performance, it is an aspect that influences and can be trained and enhanced.
Examples applied
In addition to the benefits that breathing can have on psychological functions, it is key to enhancing our emotional well-being. In this way, properly managing our breathing will allow us to face stressful or psychologically demanding situations in a more decisive way.
While climbing it is possible to identify above all 3 situations that we can start paying attention to in order to modify them.
Not becoming aware of your breath before starting to climb
When we are going to start, it is important to keep in mind that we cannot continue breathing as before. Starting with physical and mental exercise requires your preparation, so it is important to take a few moments and pay attention to achieve a fluid rhythm. This in turn will make it easier for us to maintain or regulate the respiratory rate we need at all times during exercise.
Apnea Climbing
Where instead of regulating breathing we tend to decrease its frequency. We are paying attention to the road, its characteristics and movements while breathing remains in the background. Possible nerves can contribute to it taking place in a choppy way or speeding up, which makes us tense. The brain interprets this tension, being able to feed back, among other things, greater insecurity on a psychological level that translates on a physical level into muscle tension and stiffness.
Do not exhale in the most demanding moments
Many times we clench our teeth in difficult steps when it is where we may need more oxygenation. Again, the brain can interpret this tension as an alarm signal, which contributes to feelings of fatigue and/or instability, as well as increased lactic acid in the muscles.
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Practical exercises to relax/prepare body and mind
Try doing the exercises that we propose in the article, you will surely draw interesting conclusions. The most common thing is for people to comment that they had never consciously considered the importance of this variable. By paying attention to it, they realize how relevant it can be to encourage or maintain a breath adapted to the circumstances: rhythmic or deeper and more relaxed.
The following exercises can be used before and after climbing in order to focus attention on the process or even incorporate them into your daily life as a meditative practice. It is a space that you create for yourself and you decide when to start it up. Although here we propose the most commonly used ones, there are many other respiratory practices. The important thing is that you discover and explore the pattern that best suits your needs.
First of all… look at what your rhythms are. You have probably never become aware of how your breathing behaves. Take a few minutes, close your eyes and try to connect with this process, it will allow you to adapt the exercises and rhythms in a personalized way. For example, if you identify fast and short breathing, you can try to pay attention to slowing them down and vice versa. The key is to have a fluid and continuous rhythm, deep or short and precise exhalations depending on the circumstances.
Abdominal breathing or deep breathing
In a comfortable position, place one hand on the abdomen and one on the chest. As we breathe in, we will focus our attention to facilitate the entry of air in the following way: First we will try to fill the lowest part of our lungs, which will make your abdomen protrude slightly. Later we will emphasize that during inspiration air passes to the middle part of the lungs where the thorax and the last ribs are involved. Finally we will try to channel the air towards the upper part of the lungs, which mainly affects the chest, shoulders and collarbones. At that moment the abdomen goes inward. The hands will allow you to follow the movements of the abdomen and chest, being able to identify if you are doing them correctly.
These three steps will try to be carried out throughout a deep inhalation that will allow us to enhance and take advantage of the full amplitude of our lung capacity. Once done, we hold our breath for a few seconds. During the exhalation we will pay attention to putting the abdomen in and we will repeat the cycle as many times as we consider. This type of breathing helps us reduce anxiety and stress levels as well as favoring our state of concentration.
Deep breathing without hand placement
Once you internalize the previous steps and knowing your own patterns, you can perform this breathing at any time and place without the need to accompany the movements with your hands.
Alternate Breathing
As the name indicates, breathing alternates between the two nostrils. The alternation occurs as follows: we cover one of the nostrils with a finger, inhaling through the other (not blocked) and exhaling by changing fingers. This means that the previously unblocked (with which we have inhaled) becomes blocked and the initially covered one is free to facilitate exhalation. Photographs may help clarify the explanation.
This type of breathing is especially interesting as it contributes to a greater harmony between the right and left hemispheres of the brain, relating our most creative part to logic and rationality, respectively.
As we have already mentioned, meditation and conscious breathing often go hand in hand. Connecting with the here and now, rooting our feelings and body in the present moment contributes to finding ourselves in a greater state of mental calm. Breathing teaches us to be constant and it is ours that does not depend on anyone else. Learning to be aware of the organs, movements and rhythms involved is in itself a meditative practice.
Although we have given examples related to climbing and sports performance, it is a practice that can be extrapolated to daily functioning and demands. Continued practice and cumulative learning will make it easier for us to integrate these different possibilities using one or the other as we see fit. Discover your own pattern and maximize your resources.
Sophie Schelemermeyer
BIBLIOGRAPHICAL REFERENCES
Rodríguez Rey, R., Toledo, R., Díaz Polizzi, M., and Viñas, M. M. (2006). Higher brain functions: semiology and clinic. Medical College Journal, 7(2).
Lázaro, J. C. F., & Solís, F. O. (2008). Neuropsychology of frontal lobes, executive functions and human behavior. Neuropsychology, Neuropsychiatry and Neurosciences Journal, 8(1), 47-58.
García Grau, E., Fusté Escolano, A., & Bados López, A. (2008). Breathing Training Manual.
Rivera Martínez, P., and Alcázar Olán, R. J. (2019). Deep breathing, its benefits and when to use it.
Lara Villarreal, M.A. (2019). Benefits of Conscious Breathing against generalized anxiety and stress.
Caldera González, M. A. (2016). Athletes' perception of adequate breathing and its relation to sports performance.
Di Paco, A., Dubé, B. P., & Laveneziana, P. (2017). Changes in the ventilatory response to effort in trained athletes: beneficial effects on respiratory physiology beyond cardiovascular performance. The 8-month competition season improved the ventilatory profile in response to the effort of these elite athletes.