Most people take the act of breathing for granted. Not too many people pay much attention to breathing, let alone the mechanics involved. However, the mechanics of breathing have a huge influence over an individual’s posture and movement

Hyperinflation refers to the habitual process of inhaling and/or holding onto the inhalation of a breath cycle to the point that the Rib Cage and muscles surrounding the Thoracic Cavity (Upper Torso) are held in an expanded or semi-expanded position. In other words, Hyperinflation is the continual act of not breathing out deeply enough to fully clear the lungs of air and contract the Rib Cage.

Does Hyperinflation really matter? Yes. Hyperinflation can disrupt an individual’s movement both mechanically and physiologically.

In mechanical terms, Hyperinflation keeps the Rib Cage expanded, diverting the flow of kinetic energy through the body, forcing certain muscles to compensate for the abnormal flow of energy. Additionally, Hyperinflation creates tightness in the muscles associated with the inhalation cycle of the breath, namely the Upper Trapezius (Neck/Shoulder) Muscles.

In physiological terms, Hyperinflation reduces stimulation of the Parasympathetic Nervous System, which normally lets the muscles release held contractions, restores their natural lengths, and regenerates soft tissue cells that aid in an individual’s full recovery from bouts of training as well as from Daily Life Activities.

It is nearly impossible to correct any pattern of compensation if it is undetected. Therefore, it’s important to have some keys or guidelines to use when assessing for hyperinflation. So, what does Hyperinflation look like?

First, observe the movement of the Rib Cage and Thorax (Torso) while breathing. Notice if the Chest and Shoulders rise and fall or if the belly and Thorax (Torso) as a whole rise and fall. The latter is the more appropriate mechanic for breathing. Also, observe the individual for the pattern of ‘Flared Ribs’ where the lower ribs ‘stick out,’ a dysfunction that commonly occurs simultaneously with Hyperinflation.

Next, time the duration of an inhale (breath in) compared to the length of an exhalation (breath out). Are they even? Can the individual maintain an even cycle of inhale/exhale for ten full cycles? These are easy observations to integrate while observing the mechanics of the Thorax (Torso) and Rib Cage to get insight in an individual’s habit of breathing. Some people may be able to establish an even breath cycle for a few breaths, but habitually become hyper-inflated when left unchallenged.

Lastly, watch the individual breathe while moving, especially when performing stretches and/or exercises. Observing an individual’s breathing mechanics while moving reveals breathing habits. Do they hold their breath when they move? Do they breathe easy and evenly? What happens when they are cued to exhale? How long can the individuals breathe easily and evenly after cuing? These are all questions to ask to get insight in individuals’ breathing habits.

RX: One very effective exercise to teach an individual proper breathing technique is simply lying on the floor while blowing up balloons. Jason Masek, MA, PT, ATC, CSCS, PR uses balloons as an exercise at the University of Nebraska to teach proper breathing mechanics that focus on strong exhalation, also inducing the Parasympathetic Nervous System to calm the student-athletes before training or competition. ‘Blowing up balloons’ is a very effective exercise that can be practiced anywhere, even without balloons. Simply imagining the act of blowing up a balloon trains proper breathing mechanics and restores mobility and function to the entire Thorax (Torso) and Rib Cage.

Recap: Common Patterns of Compensation. The Human Body is continuously being shaped and remodeled by Human Movement in ‘machotransduction,’ a process in which the forces experienced by the cells of the body in any and all movement physiologically change the cell in direct correlation to the direction and magnitude of those forces. Sometimes, as in patterns of compensation, this process of re-modeling the body increases inefficiencies and can even lead to injury. However, an individual can marginalize, if not eliminate, the risk of inefficiency and injury by observing patterns of compensation and then actively working to correct the associated Movement Dysfunctions.

‘Common’ Due to similarities in Lifestyle and Daily Life Activities in the modern developed world, a collection of ‘common’ or readily recurring compensation patterns and Movement Dysfunctions has been developed. This list can be used by trainers, coaches, and individuals to guide their own observations and assessment of movement to proactively reduce and/or eliminate risk of injury and inefficiency.