The Power of Breathing: Elevating Dance Performance and Wellbeing

Understanding the Breathing Mechanism

Breathing is a dynamic process involving the diaphragm and intercostal muscles, which work together to draw air into and expel it from the lungs. The diaphragm, responsible for about 75% of the air we inhale, is a large muscle separating the chest from the abdomen and is the primary muscle used in respiration. When we engage in activities that require more oxygen, such as dancing, exhalation becomes an active process aided by muscles like the internal intercostals, obliques, transverse abdominis, and rectus abdominis.

The Dual Nature of Breathing

Breathing is unique in that it is both an automatic and a consciously controlled process. The brain regions that regulate breathing also influence our emotions, linking our physiological and psychological states. Many people are habitual shallow breathers, using only a small portion of their lung capacity. This can be due to factors such as stress, poor posture, and a lack of cardiovascular exercise. By learning to control our breathing patterns, we can gain greater control over our emotions, especially during stressful times.

The Inhalation and Exhalation Processes

Inhalation involves the contraction and flattening of the diaphragm, which increases the chest cavity's volume and decreases internal pressure, drawing air into the lungs. The external intercostal muscles also contract, lifting the ribcage and further increasing chest volume. During exhalation, the diaphragm relaxes and returns to its dome shape, pushing the chest cavity upwards, reducing its volume, and forcing air out as the internal pressure increases.

Breathing Exercises for Dancers

Breathing exercises can be performed in various positions, but lying on your back is recommended for beginners to minimize the use of voluntary muscles and focus on the appropriate breathing muscles. Awareness of breath exercises involves placing one hand on the chest and the other on the lower abdomen to feel the movement during breathing. Proper breathing should result in the abdomen lifting before the chest.

Deep Abdominal Breathing

Deep or diaphragmatic breathing exercises can increase lung capacity and function. Benefits of these exercises include:

• Decreased heart rate
• Reduced blood pressure
• Reduced muscle tension
• Lowered respiration rate
• Improved circulation

Slow diaphragmatic breathing involves filling the lower abdomen before the chest cavity, optimizing oxygen consumption and allowing more oxygen to reach the muscles and brain. This can enhance coordination of the diaphragm and abdominal muscles, which is beneficial for dancers.

Rhythmic and Mantra Breathing

Rhythmic breathing exercises help gain greater control over breathing and can be adapted as one becomes more comfortable with diaphragmatic breathing. Mantra breathing involves adding positive words or phrases to the breathing process, either out loud or internally, to focus concentration and promote a positive mindset.

Integrating Breathing into Daily Life

Dancers are encouraged to focus on their breathing throughout the day, especially during key moments such as before classes, rehearsals, or performances. This practice can soothe the mind and nourish the body with fresh oxygen, easing tension and allowing for free movement.

Disclaimer

The information provided here is for general guidance only. It is recommended to practice these techniques under the supervision of a qualified professional. No liability is accepted for any loss, injury, or damage incurred as a result of using this information.

For further reading on the benefits of breathing exercises, you can explore resources from the American Lung Association or consult studies on the physiological effects of deep breathing.