Breathing in Action: Breath & Athletic Performance
Breathing is essential to life.
Breathing is driven by the diaphragm muscle.
The diaphragm muscle is essential for modulating pressure in the abdomen along with the other central core muscles which include the abdominal muscles, multifidi, and pelvic floor muscles.
Muscles of the pelvic floor:
Deep muscles of the core are used for long-lasting and low force activities such as postural control and breathing.
Transverse abdominis
Internal Oblique
Levator ani
Coccygeus
Superficial or the muscles closest to the surface are used when there is a fast and strong effort required like movement.
External oblique
Rectus abdominis (6-pack)
Bulbospongiosus
Ischiocavernosus
RESTING POSITION
During breathing, the central core muscles work together to maintain the pressure in the abdomen.
INAHALATION
Diaphragm relaxes
Pelvic floor relaxes
Air enters lungs
EXHALATION
Diaphragm relaxes
Pelvic floor relaxes
Air enters lungs
Now that you know the mechanics of breathing, let’s talk about how training this can help your athletic performance!
There are two types of breathing outside of “normal” paced breathing which are slow-paced and fast-paced.
Fast-paced breathing is more than 20 breaths per minute and leads to an increase to your sympathetic nervous system = “fight or flight”.
Increased blood pressure
Increased heart rate
Decrease of oxygen levels in the body
Short of breath
Fatigue
Stress – anxiety, panic
Typically, this has a negative effect on athletic performance and is not recommended as a training tool. Right now, there is not enough evidence on how this may impact athletes as a training method.
Slow-paced breathing is 4-10 breaths per minute and is used to activate the vagus nerve of the parasympathetic nervous system = “rest and digest”.
Decreased heart rate
Decreased blood pressure
Increased oxygenation
Enhanced heart rate response to changing positions
Promote physical and mental health
Improve lung capacity
increase in lung efficiency
Increased focus
Relaxation
Improved posture
Decrease feelings of stress and anxiety
This breathing pattern has a positive effect on athletic performance by improving the function of the respiratory system.
You can practice slow-paced breathing by taking slow, deep breaths with the exhale longer than the inhale. 4-6 seconds per breath is a typical place to start for a round of 10 breaths, 2 sets.
Want to do some resistance training??
Tool of choice for me: “The Breather”
Has the option to add resistance to inhalation, exhalation, or both.
To practice this, you can use this tool in any position with or without The Breather as long as your spine is long and you can expand fully through your ribcage.
Keep an eye on our social media accounts for more information and tips for breathing this month!
Resources:
Talasz, H.; Kremser, C.; Talasz, H.J.; Kofler, M.; Rudisch, A. Breathing, (S)Training and the Pelvic Floor—A Basic Concept. Healthcare 2022,10,1035. https://doi.org/ 10.3390/healthcare10061035
Migliaccio, G.M.; Russo, L.; Maric, M.; Padulo, J. Sports Performance and Breathing Rate: What Is the Connection? A Narrative Review on Breathing Strategies. Sports2023,11,103. https:// doi.org/10.3390/sports11050103
Anatomy pictures from “Essential Anatomy 5” app for iPhone
