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The topic of breathing is not one generally discussed in connection with riding. After all it's completely
natural, we all do it, all of the time, surely we don't need to be told How To Breathe? The answer to this is: yes, we do need to be told, as correct, deep, diaphragmatic or abdominal breathing is very important in
riding, It is very well known to martial artists, singers, musicians etc.
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Many people do not breathe deeply using their diaphragm; they use shallow or chest breathing. To a horse this
gives off a clear signal that their trusted leader is worried about something and they start to become spooky, looking for the demons they think you have already seen. Conversely, by breathing deeply and
rhythmically you convey a sense of calm and of being in control, even when things might seem to be getting a little hairy!
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This deep breathing is known as "diaphragmatic" or "abdominal" breathing .. When we breathe
this way, we are using our bodies as nature intended. When we use "shallow" or "chest" breathing, we create stress and anxiety. This breathing pattern deprives the whole system of oxygen.
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The diaphragm is the main muscle for breathing and is located between the chest and the abdomen. The diaphragm
moves down as you breathe in, making the space available (volume) inside the chest larger so that air can flow into the lungs. When you breathe out the diaphragm moves upward and reduces the chest size so that the
air is pushed out of the lungs.
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Habitual Diaphragmatic Breathing
When resting, the right way to breathe is with relaxed shoulders, upper chest and stomach muscles, allowing the
diaphragm and lower rib muscles to carry on the automatic breathing process. When breathing in this way, the body will continually adjust the volume and breathing rate as needed to maintain the acid/base balance of
the blood and other factors. Eight to twelve breaths per minute is normal breathing rate.
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Habitual Thoracic (Chest) Breathing
Many, and that may mean most, people breathe in a slightly abnormal fashion. They tend to hold in their
stomach, make little use of the diaphragm and breathe using the muscles of the upper chest, neck and shoulders. This style of breathing becomes automatic and the body adjusts volume and rate as it does in
diaphragmatic breathing.
Thoracic breathing depends on the more rigid system of muscle action in the chest and shoulder area. This means
that the lungs are given less room to expand or contract and the body must work harder. As breath volume is lowered, in order for the body to maintain it's chemical balance, breathing must be speeded up.
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With thanks to Bert A. Anderson, M.Div., Ph.D. for permission to reprint the above two paragraphs from an
article entitled:
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This type of breathing is already well known to those who practice Zazen, Yoga or Martial Arts
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Sit on a chair, zafu (traditional, round, kapok-stuffed cushion), or recline on the floor.
Concentrate primarily on the exhalation, which should be calm, long and deep. During the exhalation exert a free, relaxed,
expanding downward pressure on the lower internal organs, without pulling the abdomen in.
The inhalation should be natural, automatic, spontaneous. Since the lungs are mostly empty, they quickly fill with air again.
The concentration on the exhalation creates great energy in the lower abdominal region. The body's energy centre is not in
the head or upper body but in the major nerve groups located from the solar plexus to the lower abdomen. All martial arts are traditionally based on this breathing. Strong action of the body-mind takes place during
the exhalation. During inhalation, a person is weakest and most vunerable.
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Air contains the energy of the universal life force and is received by our lungs and each cell in our body. It
is very important to develop our breathing. Usually we breathe maybe fifteen times a minute in a shallow way, using only a small part of the lung's capacity. Deep complete Zen breathing is not just localised at the
level of the thoracic cage or the diaphragm, but affects the lower abdominal organs, exerting a strong massage on the internal organs and stimulating the circulation of blood and other fluids in the body.
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Enjoy the peace and quiet of being alone.
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