Dance Anatomy (Breathing)

I grew up hearing that science and Christianity don't mix. However the more I study science, the more I am impressed with God. The human body is so complex and high functioning that it baffles me when people believe that we are here by accident. It is important to learn anatomy as a dancer. You need to learn how to use and master the body that God has given you. Understanding how your body works will prevent injury and allow you to continue dancing well into your 80's.

Today, I want to discuss breathing. You may be thinking, "I've been breathing my whole life, I don't need to learn how to breath!" Oh but you do! My professors in college would dedicate several classes just to teach us proper breathing during dance. Often dancers develop a habit of holding their breath while they dance; Especially, during a difficult move or phrase.

Breathing can be broken down into two categories: There is aggressive breathing and there is passive breathing.

Aggressive breathing is categorized by inhalation and exhalation. It is basically conscience breathing. Runners are a perfect example of athletes who practice aggressive breathing. Without control over their breathing, their endurance will suffer, and hence hindering their running. Similarly, Dancers must develop control over their breathing. Breathing must be done with both awareness and intent. Sometimes, dancers think they are "out of shape" but often they just were not breathing properly.

Passive breathing is categorized by inspiration and expiration. This type of breathing is involuntary; like the way your body continues to breath during those mini-coma's you have every night. We cannot rely solely on passive breathing to get us through a participation. We must assign moments of inhalation and exhalation within the choreography to ourselves. This will greatly increase your endurance!

We were all taught the basics of breathing in school. We breath in oxygen and breath out carbon dioxide. However, not everyone knows the tiny details that go into switching out those two gases. Knowledge is power. So, let me empower you: the lungs work somewhat of like a conveyor belt at a microscopic level. The lungs collect CO2 from your body through the blood stream. It sends it to the lungs where it is stored for milliseconds. As you breath in the body tries to remove the CO2 from the cells and fill them with oxygen before it pumps it back through your body. Then the cells full of oxygen deliver oxygen to your other organs. Your body is incredibly proficient at this job (unless you have asthma...I'm sorry, I can't help you.)

When we sleep or at rest, our bodies have sufficient time to process the CO2 for oxygen. However, when the breathing becomes rapid, it makes it that much more difficult for the body to do it's job. When a person does any type of vigorous activity, the brain and muscles of the body take priority in blood and oxygen supply. So when dancers hold their breath or start panting while doing vigorous activity, your brain and muscles needing that oxygen begin to fail. Panting does not allow your lungs enough time to exchange the gases in your blood cells. The blood cells will have little to no oxygen to give. Your muscles will begin to tire out more quickly, they might shake and weaken, or possibly give out entirely and open possibilities of injury. Your brain will begin to falter as well. It can hinder body control, memory, cause dizziness, and provoke faintness.

Let's do an exercise: pant for the next thirty seconds, aaaaand....GO!

Did you become incredible dizzy? Your brain was not getting enough oxygen. You did not allow your lungs enough time to switch between gasses and a lot of those cells carried CO2 back to your brain instead of supplying it with the sweet, delicious oxygen that it needs.

How should you breathe, then?

Your ribs are attached with cartilage which is kind if like flexible bone. It is spongy in nature, as opposed to the dense nature of bones. The cartilage that attaches them to your spine adjust every time you breath. Your lungs can expand in any direction.

Another exercise: lay flat on the floor facing upwards. For this exercise, you want to take breaths that are big and deep. When you exhale, release each section slowly. Don't just release all the air at once; control your breathing.The first breath is going to focus on filling up the front of the lungs. Take another deep breath and try to only fill up the back of your lungs. In your third breath focus on letting that hair expand the sides of your chest. Let it fill your lungs horizontally. Take another breath, and focus on filling your lungs upwards. It should cause your shoulders to move in the process. With the last breath, slowly fill up the front, the back, and the sides. Your lungs can hold a lot more air then you think.

When you breathe, your chest should be expanding in every direction as to get optimal usage of your lungs. You can even send your breath downward towards your diaphragm. The diaphragm is a muscle that contracts when you breath. It is very noticeable on the belly of a person who is asleep. Using your diaphragm causes the least amount of resistance to the lungs and is probably the body prefers to use this method of involuntary breathing.

When you first learn to aggressively breathe, it will require loads of concentration but eventually it will become second nature. Once you get better at controlling your breathing, begin implementing this into your dancing. Intentional breathing is not just for dancers.

Singers and musicians aren't allowed to breath whenever they want. The musical staff has a symbol indicating when they are to draw breath. It is pictured above and resembles an apostrophe. Adding breathing cues will only help your dance. It can seem daunting at first, but I have found some tricks on how to remind myself when to do it. Any movement that moves upward or opens outward, I slowly inhale. Any movement that goes down to the floor or closes my chest in any way, I slowly exhale. That works wonders during slow dances and most fast dances. When a dance is very fast, I use my counts. I try to breath in for 8 counts, and then breath out for the following 8 count. I am already counting to stay on the beat, I might as well take advantage of that counting and use it to control my breath.

AND

If your don't have a lot of contracting, opening, closing, floor work, and your dance is mostly stationary...get yourself a new choreographer!🤣

-Wendy B.