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broken down rather than built up ultimately making it harder to put on and keep on muscle
As you found with your eating routine in Chapter your exercise routines may be tightly
intertwined with distressed breathing You may even find it difficult to exert yourself while
breathing diaphragmatically However it will be much easier at the lowest levels of exertion
so start there You can use a breath metronome when exercising or you may just want to tape
your mouth
As you work on your breathing be aware of your other nonverbals The stereotypical
weightlifters body language is highly detrimental to their health Gasping hyperventilating
jerking straining breathholding trembling and bracing the entire body are the exact things
you want to avoid Most people also tighten their vocal tract raise their eyebrows make a
pained face sneer and squint during heavy exercise For all the reasons described in previous
chapters try to avoid doing these things The only muscles that should be working are the ones
responsible for the load Rather than being a spaz at the gym try being poised and laidback
Weight Lifting Exercise Breath Metronome at the Gym
Use headphones and a breathing metronome to perform paced breathing at your gym while
lifting light weights and employing antirigidity Set the breathing duration to a low level
eg second inhalations and second exhalations Dont use a breath metronome
while performing heavy resistance or aerobic exercise though In these cases let your
instincts guide your breath rate and just try to breathe deeply and nasally see breathing
Exercise from Chapter
Using the breath metronome at the gym has another empowering benefit By the second
week of paced breathing you will be at peace with rather than apprehensive of the muscular
and athletic people lifting weights next to you You will realize that you were previously stifling
Chapter Combine Antirigidity with Exercise
your breath to appease the other gym members in psychoneurotic ways In my twenties felt
like every person in the gym thought they were cooler than me Paced breathing at the athletic
facility changed this completely By using a breath metronome to calm your thoughts you will
completely escape gymtimidation While youre at it try incorporating other subroutines
discussed in this book such as resting face looking above the eyeline and the tenets of optimal
posture Paced breathing will help you become the most composed gymgoer at your facility
within a matter of weeks
People also often hold their breath during short but intense athletic performances like a
golf swing free throw or cartwheel Instead take a deep slow breath before the feat and
breathe out calmly during the feat As you perform that high jump penalty kick sommersault
or basketball dunk you want to be breathing and to nurture the execution it helps to be
breathing out Breathing shallowly or holding the breath tells the body hopefully this is the
last time we will ever have to do this Breathing deeply tells the body this is something that
we are going to be doing regularly now so you better get good at it
Anything practiced repeatedly is debraced overtime especially if you do it while breathing
diaphragmatically A gymnast will have a gorgeous standing backflip if they have done it
hundreds of times while breathing calmly The best backflips come from people that dont have
to activate their sympathetic system to pull it off My cartwheel is still tense but the more
practice it while exhaling smoothly through the nose the more learn which aspects of the
motion are overbraced In movement patterns from layups to backhands to football lobs to
jumping jacks to burpees dont aim for breathless intensity Aim for braceless efficiency
A person new to jumping rope will grab the handles too tightly brace their spine
inordinately look awkward and develop an injury if they jump too long A person who has
spent over cumulative hours jumping rope looks and feels like they are skipping on air Give
your exercise activities plenty of time to stabilize under diaphragmatic conditions and they will
become graceful childs play
Focus on Dissipating the Tension
During an exercise session tension steadily accumulates in muscles Some become reset to a
harmfully high level resulting in an elevation in passive contraction This is why you want to use
diaphragmatic breathing to dissipate tension right after you exercise If you are going to
exercise until you feel the burn then focus on the burn fully subsiding after the set Lie down
if it helps
Weightlifting Activity Noticing Muscle Tension after a Set
Simply by paying attention to the mounting tension after you complete a set you can
consciously negate it thereby enhancing recovery healing and muscle gain When you
ignore it it usually remains contracted You may feel the muscles twitch or spasm notice
these small intrusions Because these twitches are uncomfortable they halt breathing
maintaining the tension in the area Instead you want to concentrate on relaxing the tension
and breathing through it until it subsides Your focus should be on being completely limp
between sets
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
used to have disturbing elbow pain from lifting heavy weights It was tennis elbow
a degenerative condition also known as epicondylitis Conditions like it have a poor prognosis
and no modern medical treatments besides rest pain relievers and surgery Many of these
types of surgeries have been shown to be no better than a placebo mock surgery used to
finish resistance exercises in an extremely agitated state Then would spend the rest of the
day and go to bed in that state wondered why my elbows hurt so much in the morning and
naively attributed it to aging Most medical doctors refer to such examples of acute tension as
disease because they become chronic in so many people This disease is easily remedied
Now whether resistance training swimming running or anything else stop completely
every few minutes take a full seconds to bestow the tightness the mental attention it
needs to subside When get home squeeze compress and percuss any muscles that hurt
thought was going to have tennis elbow for the rest of my life After less than total
minutes of elbow tension awareness and additional minutes of compression and percussion
as outlined in Chapter the elbow disease has disappeared and never resurfaced This
method has worked for me for dozens of similar issues in the last few years That is how
powerful these simple solutions are
Rest Once the First Muscle Group Reaches Fatigue
When people lift heavy weights some of their large muscle groups are prepared to deal with
the weight but other muscles are far too weak The muscles that are not up to the task are
usually those used to stabilize the weight The stabilizing muscles such as the scapular muscles
during bench press dont move or rest between repetitions Some muscles dont even rest in
between sets Between each repetition you want there to be moments where every muscle is
given a microbreak As we learned in Chapter this break permits the muscles to escape
partial contraction rest and regenerate so that they can resume proper function
Because stabilizing muscles stay still at full exertion during the exercise they learn to do
so all the time This drives the muscle into deep fatigue freezing it in place This is highly
damaging It stops the muscle from growing and it is why some weightlifters appear so
encumbered when they move Stabilizing muscles keep parts of the body steady so that the
primary muscles can do their job But in a different exercise a stabilizing muscle may need to
be used as a primary muscle If it is rigid then performing that exercise correctly is impossible
When stabilizers are dormant your motion comes across as robotic stilted and effortful
Bench pressing pounds may be great for your pectorals and triceps but may be brutal
to your rotator cuff In this case you should lower the weight until the exercise is optimal for
strengthening the rotator cuff Many exercises are just right for some muscles but way too hard
on others and you owe it to yourself to fall back to the level of the weakest link Once the first