Why Breathing is the Secret Weapon for Athletes
Learning to control your breath goes beyond just a basic bodily function when it comes to sports and athletic competitions. Proper breath control can reduce stress and anxiety, boosts muscular endurance, accuracy, and recovery. Without practicing proper breathing exercises you’ll more than likely fall into shallow breathing patterns, which limit oxygen intake and increase fatigue. Learning to breathe efficiently can enhance your performance and help you more efficiently achieve your athletic goals.
Common Breathing Mistakes in Athletes
● Shallow chest breathing that reduces oxygen efficiency
● Mouth breathing that leads to fatigue at a much quicker rate
● Holding breath during strenuous activity, elevating tension in the body
The Link Between Breathing and Athletic Performance
Breathing for Endurance Athletes
Efficient breathing is key for endurance sports like running, cycling and swimming. Diaphragmatic breathing, or ‘belly breathing,’ involves deep breaths from the diaphragm rather than the chest. This technique activates the parasympathetic nervous system, lowering heart rate, stabilizing blood pressure and reduces fatigue.
Example Exercise:
● Nasal Breathing Technique: Breathe in through the nose for 4 counts, out through your mouth for 4 counts during long-distance runs to enhance stamina.
Breathing for Strength Athletes
Weightlifting, sprinting and powerlifting require a high level of power and stability. Intra-abdominal pressure, created by breath control, supports the spine and prevents injury.
Example Exercise:
● The Valsalva Maneuver: Take a deep belly breath, hold it in your throat while lifting, then exhale after completing the movement. Wait at least a minute between each lift, before repeating.
Breathing for Recovery and Stress Reduction
According to research, proper breathing activates the parasympathetic nervous system, which can counterbalance the high sympathetic activity intrinsic to stress and anxiety. Focusing on your breath also promotes muscle relaxation.
Example Exercise:
● Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, and hold again for 4. Repeat for 5 minutes post-workout and gradually increase from 4 with experience.
Breathing Techniques for Athletes
Diaphragmatic Breathing
Diaphragmatic breathing strengthens respiratory muscles for sustained energy. It increases lung capacity, energy efficiency, reduces blood pressure and heart rate. Training these muscles can lead to improved endurance and better oxygen delivery, especially during activities like weightlifting and long-distance running.
Nasal Breathing
Nasal breathing improves oxygen efficiency and reduces breathlessness during high intensity exercises. Breathing through the nose filters toxins in the air, contributes to pulmonary function, and enhances oxygen uptake. It can enhance endurance, improve focus and trains the diaphragm to become stronger, which supports spine stability.
Rhythmic Breathing for Runners
Rhythmic breathing is a tool many serious runners use to prevent injury during training and competition. When you align your inhalations and exhalations with alternating foot strikes you evenly distribute the stress from the impact to both sides of the body instead of constantly putting the same pressure on one side. Rhythmic breathing also provides a centeredness for training and competitions, allowing you to feel your run, offering a heightened control over your performance and endurance.
4-7-8 Breathing for Relaxation
4-7-8 breath is a yogic method called pranayama used by many athletes to reduce performance anxiety and enhance focus. It can give your tissues and organs an oxygen boost and may improve heart rate and blood pressure.
Technique:
● Inhale for 4 counts, hold for 7, exhale for 8. Repeat for 4 cycles.
How Compression Wear Supports Better Breathing
Many athletes turn to compression wear to improve their athletic performance. That’s because compression gear improves circulation, which enhances oxygen delivery to the muscles. The right gear can also enhance breathing efficiency and support and stabilize the core. Compression gear like CW-X’s Endurance Generator Joint & Muscle Support Compression Tight stabilizes the diaphragm for optimal breath control. You can get the most out of your compression gear if you wear your favorite pair during training, and post-workout for recovery.
Discover How CW-X Compression Gear Supports Your Breath & Performance – Shop Now
Breathing Drills to Elevate Your Athletic Performance
Daily Breathing Routine
- Pre-Training: Belly breathing for 3-5 minutes before a workout or competition to calm the body and mind before training.
- During Exercise: Breath holds to improve the exchange of oxygen between red blood cells and working muscles.
- Post-Workout: 7-11 drill to maximize recovery time and to quickly transition to a parasympathetic state.
How to track progress
To track your progress look for signs of improved breath control you should notice a lower resting and recovery heart rate, improved sleep quality and improved endurance, i.e. longer durations before fatigue.
Final Thoughts - Breathe Better, Perform Stronger
Breathwork should be a top priority for serious athletes. Prioritizing breathing exercises can improve your endurance, strength, and recovery time. Start incorporating these techniques into your routine and experience the performance boost, reduced stress levels and overall improved mental health. And don’t forget to wear your favorite Stabilyx Joint Support 3/4 Compression Tight for your next best workout or competition.