呼吸
- Jul 23, 2022
- 4 min read
Anatomy and physiology of muscles involved in breathing. Image from Breathe Strong, Perform Better by Alison McConnell
Breathing - We breathe more than 20,000 times every day. It is the first thing we do when we are born and the last thing we do before we die. While this vital input of oxygen into our bodies occurs most of our day on autopilot, conscious breathing can have a significant impact on virtually all bodily functions. In his book, Return to Life through Contrology, Joseph Pilates discusses the importance of learning how to breathe fully and completely through active inhalation and exhalation and the resulting wide-ranging benefits for your overall health and energy; "To breathe correctly you must completely exhale and inhale, always trying very hard to “squeeze” every atom of impure air from your lungs in much the same manner that you would wring every drop of water from a wet cloth." - Joseph Pilates from Return to Life Through Contrology
呼吸——我們每天呼吸超過 20,000 次。這是我們出生時做的第一件事，也是我們死前做的最後一件事。雖然這種重要的氧氣輸入我們身體的大部分時間都發生在自動駕駛儀上，但有意識的呼吸幾乎可以對所有身體功能產生重大影響。在Joe 他的書中，通過控制學回歸生活, Joseph Pilates 討論了通過主動吸氣和呼氣來學習如何充分和完全呼吸的重要性，以及由此產生的對您的整體健康和能量的廣泛益處；“要正確呼吸，你必須完全呼氣和吸氣，總是非常努力地從肺部“擠壓”出每一個不純淨的空氣，就像你從濕布上擰下每一滴水一樣。” - Joseph Pilates 通過控制學回歸生活
Getting a little technical, your diaphragm is attached to your lower ribcage, thoracic wall, and lumbar vertebrae. When breathing is executed properly the diaphragm expands into the abdominal cavity on the inhale. This movement causes a pressure change which pulls air into the lungs. As a result of the diaphragmatic movement, intra-abdominal pressure increases and lumbar spine stiffness, better known as stability, also increases. The diaphragm acts in coordination with the abdominal muscles, spinal muscles, and pelvic floor to create lumbar stability in all directions. This is what some in the Pilates community refers to as “360 degree of stiffness.” The contraction of the diaphragm creates core stability from the inside-out.
獲得一點技術，你的橫膈膜連接到你的下胸腔、胸壁和腰椎。當呼吸正確執行時，隔膜會在吸氣時膨脹到腹腔中。這種運動會導致壓力變化，從而將空氣吸入肺部。作為橫膈膜運動的結果，腹內壓力增加，腰椎僵硬，也就是眾所周知的穩定性，也增加。橫膈膜與腹部肌肉、脊柱肌肉和骨盆底協同作用，在各個方向上創造腰椎穩定性。這就是普拉提社區中的一些人所說的“360度僵硬”。橫膈膜的收縮從內到外創造核心穩定性。
Focusing on inhale and exhale during movement helps your body move in a more efficient way. As your mind focuses on the breathing, your awareness naturally spreads to the parts of the body in motion and you feel the connection taking place. You’ll find this meeting of mind and body becomes instinctive, to the point that the next time you’re practicing Pilates, or lifting your baby, or running, walking, even laughing, your breath will fall in line and you’ll feel more coordinated and in command of your activity.
在運動過程中專注於吸氣和呼氣有助於您的身體以更有效的方式運動。當您的注意力集中在呼吸上時，您的意識自然會傳播到運動中的身體部位，您會感覺到這種聯繫正在發生。你會發現這種心靈和身體的相遇變得本能，以至於下次你練習普拉提，或者抱起你的寶寶，或者跑步，走路，甚至是大笑時，你的呼吸都會對齊，你會感覺到更加協調和掌控您的活動。
Joseph was not an educated man in the traditional sense but intuitively knew and by careful observation, learned the importance of breath. "To properly deflate the lungs is an art in itself and this final step in correct breathing is least understood. ...It is seldom, if ever, taught unless the individual is privately coached by one who understands what it really is all about." - Joseph Pilates from Your Health
Are you creating the connection between your breathe and your practice of Pilates? If not, work with you instructor on the most basic of the Pilates Principles.
Joseph Pilates 不是傳統意義上的受過教育的人，而是憑直覺知道並通過仔細觀察，了解了呼吸的重要性。“正確地給肺放氣本身就是一門藝術，而正確呼吸的最後一步卻鮮為人知。......如果有的話，它很少被教授，除非個人得到了解它真正含義的人的私人指導。 "
- Joseph Pilates來自您的健康
您是否在呼吸和普拉提練習之間建立聯繫？如果沒有，請與您的教練一起學習最基本的普拉提原則。
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