As volleyball athletes, because playing our sport is so physical, we often forget that optimal performance comes from more than just the muscular or skeletal system. Here’s how the nervous system affects performance and why breathwork is key to optimal performance.
The Nervous System
The nervous system has two major parts: the central nervous system (CNS) and the peripheral nervous system (PNS). The CNS is the primary command center for the body. It includes the brain and spinal cord. The PNS includes a network of nerves that connects all other systems to the CNS. Both systems are crucial for communication so our body can work congruently with our mind. It’s fascinating really.
The CNS and PNS collect information from inside and outside the body. All information lands in the brain where it is organized before sending out commands to other systems. The brain manages and delegates the workload including receiving information, storing information, and sending information to make the body move and perform. Basically, the brain is the control center that is powered by the spinal cord. The spinal cord is like the messenger that carries the information to and from the brain, to and from the body.
The PNS is divided into two smaller systems; the somatic and autonomic systems. The somatic system includes functions that we can command and the autonomic system includes functions that work without our help. For example, a somatic function might be the act of swallowing. An autonomic function would be your blood pumping through your veins or breathing.
Why Breathwork?
It’s interesting to me that our body knows when to breathe without our help, but at the same time we can take control of our breath patterns and manipulate our breath. But why would you want to create more work for yourself?
Here’s why.
As infants, we generally begin breathing appropriately. We have slow breathing patterns that originate from the belly. We take “deep, belly breaths” in and out through our nose. It’s obvious that we don’t actually get oxygen from our stomachs but when we are in a relaxed, calm state we use the force of our stomach to expand our diaphragm and encourage more oxygen to move through the lungs and blood.
As we age and experience more environmental stressors, our breath becomes shorter and more labored. That “deep, belly breath” begins to disappear and we take quick breaths from the chest and mouth. So even though we may still be breathing without trying, those breathing patterns aren’t serving our other systems optimally. This is why it becomes necessary for us to regulate our own breathing patterns.
Down Regulation Breathing
One of our favorite breathwork techniques that directly affects the nervous system is Down Regulation Breathing. This type of exercise is excellent after a workout, practice, or game. It will help to repair your systems and encourage optimal function moving forward.
When you’re ready to try more breathwork practices, as well as yoga and meditation, sign up for a 7-day free trial and use code JVA30 for 30% off any YAX Online plan!
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About the Author
Kalynn Evans (B.S., NASM-CPT, E-RYT 200, FMSC, XPT Coach) is the Owner of Yoga Athletex, LLC alongside her sister Patricia Bomar. She grew up playing volleyball; her mom and coach was a former college volleyball player at University of Houston and then a member of the US national team, so volleyball was instilled in her from a young age. Kalynn played club volleyball for 7 years at Club Texas in Houston. She played D1 college volleyball at SE Louisiana where she graduated with an accounting degree. Having some back and hip injuries throughout her volleyball career led Kalynn to practice yoga, and want to offer yoga to youth and adult athletes to prevent and rehabilitate injury. She completed her 200 RYT in 2013, completed Yin and Restorative Trainings in 2015 and 2016, FMS Cert 2016, and NASM-CPT in 2017 and XPT coaching certificate in 2018.
Kalynn’s Instagram: @kalynnevans
YAX Online Instagram: @yaxonline
Yoga Athletex: @yogaathletex
