Breathing Correctly Can Take Our Physical Performance To Another Level
For more than a decade now I only breathe using my diaphragm and nose whether I am going upstairs, playing football or doing 5K parkrun. The difference in my oxygen efficiency, VO2, delay in the onset of lactic-acid has been significant. The old way I was taught during my teenage years of inhaling huge amounts of air and expelling air forecfully via my mouth are long gone and for the better!
Correct breathing techniques can enhance sporting and physical performance. Proper oxygen delivery improves endurance, focus, and muscle efficiency while reducing fatigue (see Bohr Effect).
General Principles of Effective Breathing:
Breathe Through Your Nose (When Possible):
Nasal breathing warms, filters, and humidifies air, improving oxygen absorption into the lungs and into the delivery point
For some and on occasions, during intense activities, a combination of nasal and mouth breathing may be necessary.but stay nasal only as long as you can.
Diaphragmatic (Belly) Breathing:
Engage the diaphragm rather than shallow chest breathing. As you inhale, your stomach should expand, and your chest should remain relatively still. This maximizes oxygen intake.
Another upside of breathing correctly is building a strong diaphragm which is key to core stability and avoiding injury
Maintain a Rhythm:
Establish a steady breathing pattern suited to your activity at that time. For example, in running, many athletes use a 2:2 pattern (inhale for 2 & exhale for 2 steps)
Sport-Specific Breathing Tips:
Endurance Sports (Running, Cycling, Swimming):
Focus on rhythmic breathing to sync with movement
Use diaphramatic controlled inhales and complete exhales to prevent shallow breathing
In swimming, exhale continuously underwater to avoid breath-holding
Strength Training:
Inhale diaphragmatically before the lift (brace your core).
Exhale slowly (or forcefully) through the nose during the exertion phase of the lift
High Intensity Interval Training (HIIT):
Practice quick recovery breaths for a few seconds between intense intervals
Then controlled exhales to balance carbon dioxide, oxygen & nitric oxide and calm your heart rate
Yoga and Pilates:
Prioritize diaphragmatic & Nasal breathing to match movements
Performance Breathing Techniques:
CO2 Tolerance Training, Breath Ladder Training and Box Breathing can assist in improving efficiency, focus, endurance and outcomes
Incorporating Breathwork into Training:
Warm-Up: Start with deep diaphragmatic breaths to prepare your body.
During Exercise: Maintain consistent, activity-specific breathing
Cool-Down: Use slow, controlled nasal & diaphragmatic breathing to activate the parasympathetic system & promote recovery
Note:
Breathing training is different to many types of breathwork.
Use breath-holding exercises under safe conditions with a qualified breathing coach
Share any known medical conditions with your qualified breathing trainer before commencing