Dominic Stone
Respiratory muscle training (RMT) is a great way to improve your breathing and overall health. It involves training your diaphragm and intercostals to improve their strength and stamina, reducing breathing fatigue. This can be done through inspiratory muscle training (IMT), which increases lung capacity and oxygen intake, and expiratory muscle training (EMT). IMT is especially beneficial for athletes, individuals with breathing problems, and those recovering from surgery. It can also be used as a warm-up before exercise and to speed up lactate clearance afterward. Training devices, such as POWERbreathe and Airofit, can guide you through the correct breathing techniques, intensities, and frequencies for optimal results. Additionally, diaphragmatic breathing exercises can help train your body to rely on your diaphragm for breathing, improving respiratory muscle function.
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What You'll Learn
Diaphragmatic breathing
To perform diaphragmatic breathing, you can start by lying on your back on a flat surface or in bed, with your knees bent and your head supported. Place one hand on your upper chest and the other just below your rib cage. This allows you to feel your diaphragm move as you breathe. Breathe in slowly through your nose so that your stomach moves out, causing the hand on your hand to rise while the one on your chest remains still. Then, tighten your stomach muscles as you exhale through pursed lips, causing your stomach to move in and the hand on your chest to remain still. As you gain practice, you can try diaphragmatic breathing while sitting in a chair.
To incorporate diaphragmatic breathing into your routine, try to practice in the same place every day, preferably somewhere peaceful and quiet. Focus on the sounds and rhythm of your breathing and try to clear your mind. With continued practice, diaphragmatic breathing will become automatic, making it easier for you to utilise your diaphragm and breathe efficiently.
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Resistance training
Before beginning resistance training, it is important to warm up with a few sets of breaths at 40% MIP (maximum inspiratory pressure) and to rest for a minute between sets. Thoracic stretching is also recommended to reduce any musculoskeletal resistance to inhalation and improve chest wall expansion.
When it comes to the actual resistance training, there are a few different exercises that can be performed. One method is to perform IMT in positions that challenge core stability. This can be done using a generic set of exercises or a bespoke set tailored to the individual. It is important to ensure good technique and form before adding any resistance.
Another breathing technique that can be used during resistance training is called "decompression breathing". This involves breathing in through the nose and directing the inhalation into the rib cage, allowing a 360-degree expansion of the ribs while avoiding breathing into the belly. The exhalation should be slow and gentle, focusing on elongating the spine and maintaining length and space between the rib cage and pelvis.
In addition to these specific techniques, there are also some general tips to improve lung capacity and strengthen breathing muscles. These include regular exercise, eating a healthy diet, and avoiding tobacco smoke.
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Endurance training
Respiratory muscle training (RMT) is an effective way to improve endurance and increase stamina. It is particularly beneficial for athletes and those who play cardiovascular sports, as it can help to improve performance and reduce shortness of breath.
RMT focuses on strengthening the diaphragm, which is the most efficient muscle for breathing. The diaphragm is a large, dome-shaped muscle located at the base of the lungs. When a person has healthy lungs, the diaphragm does about 80% of the work when breathing. However, conditions such as asthma and chronic obstructive pulmonary disease (COPD) can cause the diaphragm to work less efficiently, leading to a reduction in lung capacity.
To improve endurance, it is recommended to practice breathing exercises for 5 to 10 minutes every day. Diaphragmatic breathing, or "belly breathing", is a useful technique that can be practiced in a comfortable sitting position. Place one hand on your belly and one on your chest. Inhale slowly through your nose for 2 seconds, feeling your stomach move out and your hand rise. Your stomach should move more than your chest. Then, breathe out slowly through pursed lips while pressing on your abdomen. The hand on your chest should remain as still as possible throughout the exercise.
Another technique for improving endurance is to practice breathing in time with your sport of choice. For example, if you are a runner, breathe in for two steps and out for the next two. This will help you learn how to breathe while exercising and determine your ideal endurance pace.
In addition to diaphragmatic breathing, inspiratory muscle training (IMT) can also be used to improve endurance. IMT uses a small, handheld device that provides resistance against inhalation and exhalation. The frequency of training, number of repetitions, and amount of resistance can be adjusted to suit the individual's needs.
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Posture
Good posture is essential for maintaining a healthy body and improving your breathing. The diaphragm is a dome-shaped muscle located at the base of the lungs, and it is the primary muscle used during inhalation. When we breathe in, the diaphragm contracts to create space in the chest cavity for the lungs to expand.
Poor posture can contribute to breathing pattern dysfunction. The busy pace of life and sedentary work environments have conditioned many of us to take quick, shallow breaths, which weakens respiratory muscles and creates tension in the upper body. This can alter our posture and impact our health.
To improve your posture through breathing, you can incorporate various exercises and techniques:
- Deep breathing exercises: Focus on taking deep breaths to expand your chest and strengthen your respiratory muscles. This can help reverse the effects of shallow breathing and improve your endurance for strenuous exercise.
- Diaphragmatic breathing: This technique helps strengthen the diaphragm and improve ventilation efficiency. It involves inhaling slowly through your nose, so your stomach moves out, and exhaling through pursed lips while tightening your abdominal muscles.
- 360 Breathing: This form of diaphragmatic breathing improves the mobility of your thoracic cage and the strength of your core.
- Roll breathing: This technique helps develop full use of the lungs while controlling the rhythm of respiration.
- Pursed-lip breathing: This simple technique can be practised anytime, anywhere, and it helps slow down your breathing pace.
- Classical breathing exercises: These exercises can improve posture, spinal and chest mobility, and correct functional postural deformities.
- Pelvic floor exercises: The diaphragm and pelvic floor muscles contract together, so strengthening your pelvic floor can improve your diaphragm's efficiency.
In addition to breathing exercises, moving often and challenging yourself to build strength in various ways can also help improve your posture.
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Training devices
Respiratory muscle training devices can be used to improve breathing muscle strength and endurance. They can be particularly useful for people with lung conditions such as asthma, COPD, and emphysema, as well as for athletes and musicians.
One such device is POWERbreathe, which has been recognised by the WHO and is often referred to as a "dumbbell for your diaphragm". It uses resistance training to strengthen breathing muscles and can be used for just 30 breaths twice a day to see benefits within 4-6 weeks.
Another device, The Breather®, is a drug-free, evidence-based RMT device that trains both inspiratory and expiratory muscles independently with dial control features. It is used by patients with COPD, asthma, dysphagia, and neuromuscular disease, as well as athletes and healthy individuals.
Other devices include the Powerbreath Plus, which claims to increase the strength and endurance of respiratory muscles, and the Elevation Training Mask, which simulates altitude training to improve aerobic capacity and exercise performance.
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Frequently asked questions
IMT is like 'dumbbells for your diaphragm'. Just as you might use dumbbells to improve the strength of your biceps, IMT uses resistance training to improve the strength of your breathing muscles.
You can use a breathing device that contains a pressure-loaded inspiratory valve and an unloaded expiratory valve to add resistance. The level of pressure is set to fit your lung capacity and may be adjusted as you develop your technique. You should aim to train 2-3 times per day, preferably in the morning and evening.
Training your breathing muscles can have huge benefits for your physical performance. It improves endurance and, for athletes that train daily, the results can be quite significant. It also has a positive impact on your overall health, body, brain, and heart. Research suggests that IMT lowers blood pressure, improves vessel health, and improves cognitive health.
The diaphragm is a breathing muscle but many of us rely on our neck and back to do the heavy lifting. This simple exercise helps train your body to rely on your diaphragm to draw breath. To perform diaphragmatic breathing, find a comfortable sitting position with a straight back, or lie on your back, and take a few natural breaths. Place a hand on your chest and the other on your stomach. Inhale through your nose for a few seconds. Feel the air moving through your nostrils, and your stomach should expand while your chest remains stable. Purse your lips like you are drinking from a straw and exhale slowly, pressing on your stomach. Your chest should not move much. Repeat for at least 5 breaths.
Bee breathing is an exercise that focuses on slowing down the breath and releasing anxiety. To perform bee breathing, find a comfortable sitting position with a straight back. Take a few natural breaths. Inhale through the nostrils with your lips lightly sealed. Feel the back of your tongue rising slightly. Exhale slowly through the nostrils, making a buzzing sound, or the sound of the letter M, in your throat. It may sound like a bee buzzing, which is where this technique gets its name. Extend the buzzing sound on your exhale as long as is comfortable. Repeat at least three times, focusing on your breath and the sound in your throat.
