自主控制的光明面是我们不必提醒自己每天要进行20000次的吸气及吐气，予许我们能够专注在生活中其它更令人兴奋的事物上。不幸的是，我们的呼吸模式缺乏意识(Consciousness)也将使我们陷入困境。
而日常生活中所发展的姿势错误将导致没有效率的呼吸。姿势与呼吸的代偿会激发情绪紧张、受伤、不良动作模式及疾病的反应。虽然这情况不常被查察，但不正常的呼吸模式会有破坏我们身体的潜力。呼吸稳定肌受到抑制时，如横隔膜、腹横肌(TVA)、多裂肌、腹斜肌及骨盆底肌，这会迫使身体依赖其它效率较差的肌肉在维持呼吸。大部份常见的呼吸功能障碍会迫使上方(肩关节)及下方(髋关节)周围肌肉来产生补偿。
而上述的结果会在以下三个地方中，至少一处会出现疼痛/僵紧：
1) 脖子/肩膀(特别是斜角肌(Scalenes)、胸锁乳突肌(Sternocleidomastoid, SCM)、胸小肌(Pectoralis Minor))
2) 骶髂关节/腰椎
3) 髋关节前侧
最常见的情况是，我发现髂肌(Illiacus)、 斜角肌(Scalenes)及胸小肌处在过度活跃及疼痛，当他们产生代偿来协助呼吸。最糟糕的是，缺乏效率的呼吸有可能干扰一个化学驱动的正向循环，使你原本已经功能障碍的状况更加严重。反覆缺乏效率的气体交换会让身体内 PH 值的转变。一些研究已经证实，酸性的 pH值，相对于正常值会带给软组织结构不适及疼痛反应。最值得注意的是，酸性pH值会刺激Bradykinin(一种发炎前驱物)的产生，增加疼痛敏感度阈值(pain threshold sensitivity)及促进紧绷的带状区(taut band)的发展，引起激痛点。
为了重新"锻鍊"我们的呼吸肌肉并且发展有效率的核心功能。我们必须练习呼吸模式，重新调节呼吸肌群(横隔膜、腹横肌、骨盆底肌、腹斜肌及多裂肌)…
有几个呼吸的技术…
PRONE BREATHING
This prone breathing drill is a great place to start with new clients who are initially re-learning a basic breathing pattern. Lie face down on the ground with your hands supporting your forehead. Focus on breathing in deeply through your nose and out through your mouth. You should be actively trying to inhale air into your abdomen and expand laterally through your midsection with each breath. Actively try to breath out on each exhalation, by contracting your abdomen. Perform for 1-2 minutes.
90/90 PRI BREATHING WITH BALLOON OR STRAW
Lie on your back with your hips and knees flexed to 90 degrees and your heels placed on the seat of a chair or box. Breathe in deeply through your nose while focusing on expanding your abdomen and rib cage laterally. Breathe out forcefully through your mouth, focusing on depressing your ribs inferiorly and expelling all of the air in your lungs. Following the end of the first exhalation slightly posteriorly tilt your pelvis by driving your heels into the chair, lifting your butt about 2 inches off the ground. Hold the posterior tilted position for the remainder of the exercise and complete 4 more breathe cycles. Following the 4th breathe relax, drop your hips and repeat the drill 1-2 more times.
而传统上，我们在进行伸展时都会以“秒数”为单位，但现在可以改成以“１０个好的呼吸”做为单位，这不仅强化伸展的效果，而且让选手的心灵更专注于动作。
■ ACTIVE BOX HIP FLEXOR WITH BREATHING
■ LATERAL SQUAT WITH BREATHING
■ T-SPINE MOBILIZATION WITH BREATHING
文章来源：山姆伯伯工作坊
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