The Science of Breathing Techniques for Enhanced Athletic Performance

Did you know that most people don’t know how to breathe correctly? While it’s true that the body can breathe without us thinking about it, you could be missing key training benefits without proper breathing techniques.  

Let’s explore how correct breathing can improve your body-mind connection and athleticism.  

Breathing Exercises for Athletes 

According to a study in the Journal of Physical Therapy Science, proper breathing can improve muscular endurance. When athletes incorporate breathwork into their routine, they are better able to control their heart rate and improve muscle recovery over time.  

When you breathe: 

In short, the oxygen you breathe acts as fuel for the body. When you exercise, oxygen needs increase because the body works harder.  

Improper breathing patterns during exercise can lead to: 

Now that we understand the basics of proper breathing techniques, let’s examine some of the breathing exercises praised by elite athletes.  

Diaphragmatic Breathing Exercises 

If you get nervous before a big game or want to calm down after an intense workout like high-intensity interval training, specific Yoga breathing techniques (Pranayama) have been proven to decrease stress, blood pressure, and heart rate and improve the immune system. According to an article in Medicines, this practice is also called diaphragmatic breathing, referring to the slow, deep breathing that affects the brain, cardiovascular, respiratory, and gastrointestinal systems.  

Here is how to practice Pranayama breathing, or the 4-7-8 method: 

You can perform diaphragmatic breathing for 5-10 minutes daily and then move up to as much as 20 minutes when you feel comfortable.  

Diaphragmatic Breathing Benefits 

Not only do these techniques increase aerobic capacity and help oxygen move more efficiently through the body, but they also offer numerous other health benefits you may not expect.  

Diaphragmatic breathing is one of the most powerful tools in your breathing method kit. Let’s take a look at other breathing techniques you can do before, during, and after workouts.  

More Breathing Techniques  

These next methods go beyond just inhale and exhale. Exercise your respiratory muscles whenever you need them and reap the amazing benefits. 

Anxiety before a big event can be positive, as it helps you stay alert, focused, and energized. But too much of it can keep you from performing at your peak. When you inhale, your heart pumps faster, and when you exhale, your heart rate slows down. If you feel like you’re starting to lose control of your emotions, control your breathing, and your brain will immediately register that you’re not in danger.  

One of the best breathing exercises for anxiety is known as box breathing. It involves inhaling and holding before exhaling and holding.  

Here’s how it works: 

It’s easy to ignore your breathing when in the middle of a lift. But some of the difficulties you may experience during rigorous exercise may improve with proper breathing. One 2023 study in Cereb Circ Cognitive Behavior claims that consistent breathing allows more nitric oxide into your body. This increases the amount of oxygenated blood that flows to your heart, allowing your heart to work more efficiently.  

However, consistent breathing is not the same as slow breathing. A strong breathing technique during lifting involves breathing in for two seconds and out for three seconds. This is similar to a tactic many athletes use to recover faster, which involves bending over with their hands on their knees to regulate breathing and replenish oxygen.  

Strategic breathing helps calm the nervous system, allowing you to recover from intense exercise. Not only does it lower cortisol levels and increase melatonin levels, but it also helps reduce stress on the heart by returning it to a relaxed state. It also helps muscle recovery and benefits the immune system by protecting against free radicals.  

Don’t Hold Your Breath on Breathing Techniques 

In addition to immediate athletic benefits, proper breathing contributes to long-term health benefits and improved quality of life. Breathing powerfully affects every system in your body: cardiovascular, nervous, endocrine, lymph, immune, digestive, and, of course, respiratory.  

It’s important to breathe properly before, during, and after your workouts and during times of stress. Methods like diaphragmatic breathing are just one of your most powerful tools for regulating heart rate, improving concentration, and lowering blood pressure, as your diaphragm is one of the biggest muscles in your body.  

Just like your traps, quads, biceps, or triceps, your diaphragm needs a workout too.  

Want more tips for seasoned and beginner athletes alike? Read the Blog at Ultimate Nutrition. 

The information provided in our articles are meant for informational and educational purposes exclusively and should not be considered as medical advice. It is essential to consult a healthcare professional before starting a new nutritional product and/or making significant changes to your diet and/or starting a new exercise regime. These products are not intended to diagnose, treat, cure, and/or prevent disease.