Have you ever stopped to think about the impact of good breathing on your performance? How do you think good breathing practice helps you in your chosen sport? Do you know that different sports place different demands on your ability to breathe? My research on this subject has surprised me beyond belief. Please look at my previous blog Metaboreflex for more interesting information.
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On a basic level, poor breathing technique robs us of energy and impacts our ability to be mentally alert. If we don’t exercise our breathing muscles, ie. through cardiovascular work and breathing exercises, stiffness can occur in the ribcage and the surrounding muscles. This stiffness can make breathing-in harder, stale air can remain in the lungs and fresh oxygen is not sent in to the blood stream so effectively. Â
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When we are in the aero position during cycling, the diaphragm is restricted in it’s downward movement, this in turn adds resistance to taking a deep breath. Imagine working out hard, the body requiring extra oxygen and the ensuing resistance. During swimming, the lungs are combating hydrostatic pressure, a limited opportunity to draw breath and the need for large oxygen intake at these restricted times. In running, the breathing  muscles and diaphragm work exceptionally hard to stabilise the core, control posture and to help us to breathe effectively.
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In running it is important to synchronise breathing with running cadence. If you don’t have this synchronicity, the abdominal contents can impede the diaphragm’s movement. There are thoughts that stitch can be caused by the lack of the diaphragm’s ability to work effectively. Being unable to breathe has often been reported by runners with stitch. Runners need their breathing muscles to work hard as muscles of breathing, to control posture, to protect the spine from trauma and to power force transmission during leg drive. Want to learn more about running efficiency? Find a good running coach.
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Proper breathing during activity stops us getting dizzy, improves our performance and even helps to fat burn! There is a lot of different advice out there about breathing ratios. I have been experimenting with a 3:2 ratio – which many experts believe helps to fully oxygenate the muscles, whilst clearing the body of carbon dioxide. It also helps to lower the heart rate. During sprints, this would become a 2:1 ratio. Shallow breathing must be avoided as it increases the heart rate, increases lactic acid production and reduces the capacity for endurance in any sport.Â
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So, what to do?
Interval work that challenges the cardiovascular system
Use my favourite gadget, the POWERbreathe
Chest opening exercises (ensure those pectorals are not overly tight)
Breathing exercises found in Yoga
Control allergies effectively
Control asthma/exercise induced asthma effectively
Seek advice from a medical professional if you are worried about your breathing
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