This post was written by Lauren Tait, Peak Performance coach, Parkview Sports Medicine.
Breathwork can be defined as any breathing technique or exercise used to change and improve your breathing intentionally. These techniques can be beneficial as they can increase performance and decrease stress. Breathwork can also enhance the connection between the mind and body and give athletes a competitive edge over their competition. Below, we’ll unpack the benefits a bit more, and explore two methods to get you started.
The benefits of breathwork
Calming jitters
It’s common for athletes to feel anxious before a game or match–like the feeling we get before a big test or public speaking. These jitters can affect breathing patterns and make our heart race. As part of your mental preparation, breathwork techniques allow an athlete to focus strictly on breathing when experiencing feelings of anxiousness and the nerves of performing. Deep breathing techniques can promote a feeling of calmness by stimulating the parasympathetic nervous system which allows the body to perform basic functions.
Boosting endurance
If you spend time working and utilizing your inspiratory muscles, which are the muscles that contract for the lungs to receive air, breathwork can improve your stamina and help reduce fatigue from breathing. These techniques can improve skills overall by lowering your heart rate and lactate in the bloodstream. This can make exercise and breathing feel easier while performing.
Breathing exercises for athletes
Breathe of Fire
Featured on darustrong.com.
- Sit or stand tall with your shoulders down and back, chin in an optimal position (head shouldn’t jut forward).
- Inhale for one second then rapidly exhale for one second through the nose.
- Repeat this for two minutes.
You may feel slightly lightheaded, and that’s okay. Just work through it. By the end, you’ll feel more awake and energized.
Box Breathing
Featured on darustrong.com.
- Start on your back with your feet against a wall or resting on a chair. Your knees should be bent 90 degrees.
- Get as loose and relaxed as possible.
- Inhale for five seconds. As you inhale, try to push your lower back into the floor.
- Hold for five seconds.
- Exhale for five seconds.
- Repeat this for five minutes to accelerate recovery.
Want more suggestions?
If you’re looking to maximize your mindset and mental edge to take your athletic training or sports performance to the next level, you can learn more about Parkview Sports Medicine’s Peak Performance Training program here
