Breathwork and Athletic Performance: Enhancing Endurance and Recovery

While it's well documented that engaging in breathwork exercises can reduce stress related health problems, did you know that learning to control the breath can also benefit and boost athletic performance?

Breathwork practices can aid in reducing performance anxiety, increasing endurance, and improving recovery, whether you're a performing at a professional or personal level.

The Science Behind Breathwork for Athletic Performance

Breathwork can have a significant impact on physical performance, as it can improve various physiological processes that are essential for athletic activities. Here are some ways that breathwork can enhance physical performance:

Increased Oxygen Delivery

During exercise, the body requires more oxygen to produce energy, and the respiratory system plays a crucial role in supplying this oxygen.

By using breathwork techniques like deep diaphragmatic breathing or rhythmic breathing, you can increase the amount of oxygen that you take in, which can improve endurance and reduce fatigue.

Improved Respiratory Efficiency

Breathwork techniques can also improve the efficiency of the respiratory system, allowing the lungs to take in more oxygen with each breath.

This can be achieved through techniques like hyperventilation, which can train the lungs to work more efficiently. Hyperventilation may not be accessible or as safe as it could be without proper guidance from a breathwork practitioner and/or sports medicine professional.

It is important to understand the distinction between "hyperventilation" and ancient yogic breathing techniques that may fall under and modern branding of "holotropic breathwork", "conscious connected breathwork" and the "rebirthing" breathwork technique.

These are practices that induce the body into a similar state as hyperventilation, but can be controlled through practice and guidance to benefit the autonomous nervous system by accessing and releasing emotional residue in the tissues of the body, while strengthening the vagus nerve and diaphragm.

Reduced Stress and Anxiety

High levels of stress and anxiety can negatively impact physical performance. When we experience stress or anxiety, our muscles tend to tense up, leading to reduced flexibility, decreased range of motion, and decreased power output. This can make it more difficult to perform certain movements or activities, and increase the potential for injury.

Additionally, when you're under stress and/or experiencing anxiety, your adrenal glands - which are responsible for producing the hormones in your body that affect your mood and physiological responses - release cortisol, which can cause lethargy and fatigue.

These stress hormones can also impair concentration and focus by interfering with working memory and making it more difficult to concentrate on complex tasks that require mental focus, in addition to reducing attentional control, impairing decision making and increasing negative thought patterns - all which have the potential to disrupt positive gains in physical fitness, and increase performance anxiety.

Diaphragmatic breathing, box breathing and long-exhale breathing can reduce stress by signalling the autonomous nervous system to engage in the "rest and digest" response, or the parasympathetic nervous system. This can also benefit digestive disorders, and a compromised immune system.

Enhances Recovery

Breathwork practices like deep breathing or diaphramatic breathing can also aid in post-exertion recovery by increasing blood flow and reducing muscle tension.

Recovery is very important as it can affect endurance, strength and reducing the potential for muscle strains and injury.

Breathing Techniques For Athletic and Physical Training

Diaphragmatic Breathing or Deep Breathing Technique

This practice is beneficial for pre-game mental focus and emotional regulation, and post-game recovery, as well as any other time in your life where stress related health problems are impacting your well-being.

The diaphragm is a muscle that is strengthened by improving the quality and efficiency of the breath. As you breathe, the diaphragm contracts and as you exhale, the diaphragm relaxes, forcing air from the lungs and encouraging full oxygen exchange, which can have heaps of positive results, including lowered blood pressure.

Begin by lying on your back in a comfortable position, or sitting with a tall yet relaxed spin in a chair. If you're lying down, you may wish to prop up your knees by placing a pillow or bolster underneath them for added comfort, and to reduce strain on your lower back. If your environment feels safe enough for you to gently close your eyes, you're welcome to do so here but it is not necessary.
Once you’re settled, place one hand gently on your abdomen. The abdomen is located just below the diaphragm and just above the groin region.
Take a deep breath, and slowly inhale through the nose, observing where your breath is coming from. You may notice that your automatic inhalation comes from the upper chest. However, the point of this exercise is to become conscious of the breath by moving the inhalation into the abdomen, or the belly.
In order for the relaxation reflex to kick in, instead of taking short shallow breaths as one might be used to, instead focus on taking long, deep breaths.
Inhale slow and deep, to a count of five, through the nose and into the belly, feeling the belly rise up, with little to no expansion into the upper chest.
Exhale through the nose, to a count of five, feeling the belly sink towards the floor.
Repeat 5 – 10 cycles. Once completed, gently observe the felt sensations in the body, with as little intellectual analysis as possible.

Long Exhale Breathing or 4-7-8 Breathing Exercise

Scientific studies have shown a correlation between extended exhalations and a reduction in overall stress responses, including performance anxiety, with an increase in focus and concentration.

When we inhale, our heart rates speeds up ever so slightly, and when we exhale, our heart rate slows down because the vagus nerve releases the chemical compound acetylcholine, a primary neurotransmitter of the parasympathetic nervous system.

Studies have shown that by controlling and increasing the rate of our exhalations, we can increase our Heart Rate Variability or HRV, which is associated with decreasing chronic stress and improving overall health and well-being.

These practices are ideal for post-performance recovery and pre-game training, and they are also helpful for combating insomnia. Similar to most modern adaptations of breathwork, this practice originates from ancient yogic breathing techniques.

Find a comfortable seated position, with a tall but relaxed and supported spine. If your environment feels safe enough for you to gently close your eyes, you're welcome to do so here but it is not necessary.
Un-clench your teeth and relax through the jaw to encourage full access to your mouth, throat and breath.
Slowly inhale through the nostrils to a count of 4 - breathing into the abdomen, to the top of the breath.
Now you'll hold your breath for a count of 7.
Follow this breath retention by exhaling long and slow to a count of 8.
You can repeat this cycle of breath for as long as you feel you need, starting at 3-5 minutes and moving up from there if you wish.

Inspiratory Muscle Training

IMT is a breathing exercise that uses resistance training to increase the strength of the diaphragm muscles.

The process involves the use of a device that is supported by trained professionals in a therapeutic and/or medical environment, and has been shown to be of benefit to professional athletes and people managing chronic health conditions such as asthma.

Small studies on the effects of inspiratory muscle training have shown an improvement in overall physiological and mental health, including increased pulmonary function (lung capacity and health), stress reduction and increased respiratory muscle function.

You'll need to connect with a medical professional and/or physiotherapist to determine if an inspiratory muscle training session is right for you and your physical training needs.

Two Part Breath Exercise

This breathwork exercise comes by many names, though as mentioned earlier (and like many breathwork practices) it has its roots in pranayama techniques from cultures with ancient and connected lineages.

It is recommended that you learn this exercise in the guidance of a certified practitioner, whether in-person, live online or through an audio or video recording.

This exercise can induce states of intense bodily sensations and emotional release, which is best experienced in a therapeutic setting with a responsible, consent and trauma focused practitioner.

The two part breath can calm the sympathetic nervous system, toning the vagus nerve while providing cathartic energetic and emotional release that may lead to greater clarity, relaxation and intention.

It's important to know that there are medically contraindicated health conditions that may not allow you to practice the two-part breath, and it's always wise and recommended to consult with a certified and skilled breathwork practitioner and trusted medical professional before partaking in this exercise.

Below are a few recommended resources to get you started, including our Breathwork For Recovery online classes:

Your breath can be a powerful ally in your personal and professional athletic training and performance, and in the maintenance of your everyday health and wellness.