terrain November/December 2020

21

mind + body

When you're in pain, you want relief. Now. Thank goodness CORA Physical Therapy is in the neighborhood. With same day appointments, enhanced safety protocols and seven convenient locations, you're a healthy hop, skip and a jump from the industry's most advanced treatments and technologies, delivered by high quality clinicians who put your care first. To find out if yours is one of the 4000+ insurances we accept, call 866.443.2672.

QUALITY PT FAST. REALLY FAST.

coraphysicaltherapy.com

Start feeling better today!

Arnold 636.467.2730 Ballwin 636.220.6969 Brentwood 314.274.6314 Creve Coeur 314.628.1206 Des Peres 314.274.6307 O'Fallon 636.265.4100 South County 314.842.4222

Can't make it to the clinic? Scan to learn more about telehealth options!

BREATHING FOR PERFORMANCE

Breathing for health is great, but let's say you're more interested in breathing for performance. Here are some tips: Breathe Deeply Deep (diaphragmatic) breathing during exercise helps with form, boosts oxygen delivery to the muscles, and facilitates the removal of waste gases like carbon dioxide - but deep breathing can also be beneficial before and even after exercise. Breathing deeply has a calming effect that can increase focus and decrease performance anxiety before hard workouts or competition. Diaphragmatic breathing also promotes recovery by improving sleep and possibly by reducing exercise-induced cellular damage. In one small study, athletes who practiced belly breathing for one hour after a hard workout saw increased antioxidant activity compared to those who only rested. Use Your Nose "With time and practice, nasal breathing actually allows the person to build nitric oxide capacity," said Natali Kummer, head trainer at CrossFit Valley Park in Valley Park, Missouri. And, as we learned earlier, increased nitric oxide means more oxygen available in our lungs and muscles. Kummer admits that learning to breathe through the nose during exercise can be challenging at first. Slowing your pace until you adjust to this new way of breathing can help. Don't Hold Your Breath Breath holding is one of the most common mistakes that Kummer observes on the gym floor. As she points out, holding your breath only makes exercise more difficult. Training yourself to take deep, steady breaths during exercise makes it easier to tolerate the short-term physiological stresses that come with hard workouts. Over time, this will only make you stronger.