How to Optimize Your Breathing
Breathing is one of those body functions we do not usually have to think much about. The Medulla Oblongata and the Pons are the 2 regions of the brain that automatically handle this for us. However, there is a good amount of research to suggest that breathing patterns and postures for sport matter. Efficiency is key in competition, therefore breathing better than the opponent matters.
Creating Core Stability with Breathing
Intra Abdominal Pressure
For years it was taught that bracing your core was the best way to create stability. This was the concept taught to me in physical therapy school. Current research states that this is wrong. You do not want to create core stability by only bearing down with your abdominals. Instead you want to create that stability internally and direct it outward.
The diaphragm is the muscle to get that job done. Studies show that powerlifters have thicker and stronger diaphragms than the average individual. That is because they utilize this technique in their sport often. What you want to do prior to lifting a heavy weight (1-3 rep max) is to take a deep diaphragmatic breath in, then brace the core, then lift. By taking air in you will create what is called Intra Abdominal Pressure, and protect your spine from the load you are about to put on it. This is because as the diaphragm contracts it distracts the spine. All the other core musculature compresses the spine. This creates a balance between the 2 forces and protects the spine from the load you are placing on it.
Be sure to not hold the breathe too long. This can cause a sharp rise in blood pressure. If you are going for 2-3 reps, letting out a little air at the top and breathing some in can maintain the system. Best practice would be to train the breathing technique and then you will not have to think about it when you compete. Now lets get into how to train it.
How to Train for Optimal Breathing
We went over the steps on how to properly brace for lifting, but what if your breathing pattern is faulty? That could affect how well you get a diaphragmatic breath. People usually fall into 3 categories; Apical Breather (use their chest/shoulders), Belly Breather (use their abdominals), or a Diaphragmatic Breather. Ideally you want to be in that last category. To figure out which one you are a qualified physical therapist can do a quick assessment. However, the training to become a diaphragmatic breather looks the same.
You will want to train what we call 360 Breathing. This will ensure when you take a deep breath in that you are able to push out in all directions. For powerlifting this will provide excellent core stability, and in running it will make you unlikely to compensate by roping in the abdomen or shoulders (this is how “stitches” are caused).
To train this you will want to get into 4 different positions; On your back with your knees bent, on each side, and then in a Child’s Pose. In each position you will aim to breath your ribcage away from you. Use your hands to feel this. The ribcage moving away from you is a good indication that the diaphragm is leading the breath. Perform 5-10 breathes in each position. Not only is this great training, but I also love it for a cool down. Also, be sure to breathe in through your nose, and out through the mouth.
Once you have mastered those positions the next step is transferring this ability to the arena of sport. The best and most cost effective way to do this is to get a band. Tie the band around your rib cage firmly, but not too tight to restrict breathing. As you train make sure to breath out into the band. This will bring home breathing the ribcage out during competition.
The Best Posture for Recovery Breathing
Throughout my athletic career I had 2 poses for recovery breathing. One posture was to stand up straight and have your hand on your head, and the other was to bend over and place your hands on your knees. Some coaches preferred one, some the other, but which one does science say is best?
A 2019 research article pitted the 2 postures against one another. Soccer players were made to run for 4 minutes and then had 3 minutes to recover. They did the workout twice. One time they recovered with their hands on their heads, and the other with their hands on their knees. The “Hands on the Knees” Group was able to lower their HR, and have better oxygen stats faster.
It is also important to Nasal Breathe during exercise, and during recovery. Nasal breathing has been shown to better activate the Parasympathetic Nervous System which lowers your HR. This is the counterpart to the Sympathetic Nervous system which typically increases your HR. During competition it is important to keep your HR in check in order to not burn out.
Breathing in through your nose can feel odd at first, but with practice it comes more naturally. So if you want to optimize your breathing and improve your performance be sure to train how you breathe!
References:
Brown, P. I., Venables, H. K., Liu, H., de-Witt, J. T., Brown, M. R., & Faghy, M. A. (2013). Ventilatory muscle strength, diaphragm thickness and pulmonary function in world-class powerlifters. European Journal of Applied Physiology, 113(11), 2849–2855. https://doi.org/10.1007/s00421-013-2726-4
Sinha, A. N. (2013). Assessment of the effects of pranayama/alternate nostril breathing on the parasympathetic nervous system in young adults. JOURNAL OF CLINICAL AND DIAGNOSTIC RESEARCH. https://doi.org/10.7860/jcdr/2013/4750.2948
Horschig, A., Sonthana, K., & Neff, T. (2017). The squat bible: The ultimate guide to mastering the squat and finding your true strength. Squat University LLC.
Houplin, J., Brilla, L., Cunningham, W., & Suprak, D. (2015). The effects of two different recovery postures during high intensity interval training. Medicine & Science in Sports & Exercise, 47(5S), 130. https://doi.org/10.1249/01.mss.0000476764.25201.40
