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Breathing is obviously important to swimming. We’ve discussed breathing multiple times on this site with topics from breathing patterns, Armpit breathing, Swimmer’s Lung Capacity, and Inspiratory Muscle Fatigue. Most recently, Dr. Mitch Lomax discussed his recent findings in this area noting that “[Inspiratory Muscle Fatigue]occurs during swimming, even in very well trained swimmers. It can negatively affect stroke characteristics, and has the potential to speed up the occurrence limb muscle fatigue. The good news is that we can do something about it.”
One concept that we’ve also addressed has been breathing’s effect on spinal mechanics. Breathing is often overlooked as a movement pattern, but plays a vital role in shaping movement. Virtually everything we do involves breathing, whether we realize it or not. As Hodges (2001) notes, “[r]espiratory activity of the diaphragm and other respiratory muscles is normally coordinated with their other functions, such as for postural control of the trunk when the limbs move.”
Postural abnormalities such as kyphosis (hunchback) and lordosis (swayback) are commonly associated with shoulder and back problems in swimming. It has been well established that hyperactive upper trapezius activity, shortness of the pectoralis minor, and weakness in the lower trapezius are linked to shoulder maladies and to thoracic kyphosis. Given what we know about respiratory mechanics, might breathing be an avenue to effect change in this area?
One study to explore the link between breathing, posture and movement involved swimmers. Obayashi (2012) studied twenty six healthy swimmers evenly divided into an exercise group and a control group. Authors sought to determine the effect that breathing exercises could have on spinal curvature of the thoracic and lumbar spines. The exercise group performed respiratory muscle exercises ten minutes per day three times per week over four weeks. The control group only performed their normal swim training. Findings included:
- Significant a decrease in the thoracic kyphosis by 13.1% in the exercise group (less hunchback)
- Lumbar lordosis reduced by 17.7% in the exercise group (less swayback)
- Compared to the non-exercise group, the exercise group had 8.6% less thoracic curve and 20.9% less lumbar curvature than the control group
- forced vital capacity and forced expiratory volume in 1.0 s were significantly increased after four weeks in the exercise group
Authors offered the following explanation for their findings:
“[A]rise in intra-abdominal pressure presses the rib cage upward and effectively allows the extension of the thoracic vertebrae. In addition, we attribute the decrease of thoracic curvatures to a stretching effect on the thorax. In a previous study, Izumizaki et al reported that thoracic capacity and rib-cage movement were changed by thixotropy, which is the exercise of maximal expiration from maximum inspiration. The stiffness of the rib cage leads to thoracic kyphosis. In this study, repetitive deep breathing resolved the stiffness of the rib cage and straightened thoracic kyphosis. This process may be responsible for altering the spinal curvature.“
Similarly, we wrote last year, “The rib cage is more than a passive protector of internal organs and a mere puppet of respiration. Though it’s not a body part amenable to cueing in the water, better rib cage function can free the swimmer of restrictions. Most importantly, optimal rib cage function via breathing, posture, and movement can improve shoulder health.” (See, Forgotten Rib Cage) In sum, consider not just the shoulder itself, but the structure and function of all areas around it. Breathing is a key part of that consideration.
CONCLUSION
The findings in this study make intuitive sense to anyone who observes breathing in a training environment. Yet training the breath is often seen as a wasted activity more properly reserved for quiet meditation and not of sufficient importance for “serious” dryland training.
Even if you don’t set aside time for breathing exercises, attention to respiratory mechanics should be a part of any dryland program to optimize spinal function and develop healthy shoulders. Though more study is needed in this area, this research does lend support to the connection between respiration and shoulder mechanics in competitive swimmers.
REFERENCES
- Hodges PW, Heijnen I, Gandevia SC.J Physiol. 2001 Dec 15;537(Pt 3):999-1008.
- Postural activity of the diaphragm is reduced in humans when respiratory demand increases.
- Ludewig PM, Reynolds JF. The association of scapular kinematics and glenohumeral joint pathologies. J Orthop Sports Phys Ther. 2009 Feb;39(2):90-104. doi: 10.2519/jospt.2009.2808.
- Obayashi H, Urabe Y, Yamanaka Y, Okuma R. J Sport Rehabil. 2012 Feb;21(1):63-8. Epub 2011 Nov 15. Effects of respiratory-muscle exercise on spinal curvature.
- Izumizaki M, Ohshima Y, Iwase M, Homma I. Chest wall motion after thixotropy conditioning of inspiratory muscles in healthy humans. J Physiol Sci. 2006;56:433–440.
By Allan Phillips. Allan and his wife Katherine are heavily involved in the strength and conditioning community, for more information refer to Pike Athletics.
Dr. John Mullen, DPT, CSCS world-renowned physical therapist and strength coach.
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