How Athletes Can Use the Power of Breath to Improve Performance
Athletes I work with in my private practice are always looking for an edge in their performance. From strength training to nutrition, they leave no stone unturned in their pursuit of success. However, one often overlooked area that can significantly impact athletic performance is breathwork.
Breathwork, the practice of intentionally manipulating the breath, has been used for centuries to improve physical and mental health. In recent years, it has gained popularity among athletes as a tool to improve performance on the sidelines.
What is Breathwork?
Breathwork is a practice that involves intentionally controlling the breath for a specific purpose. There are many different types of breathwork, but most focus on slowing down and deepening the breath to activate the parasympathetic nervous system, which helps the body relax and recover. This can be done through a variety of techniques, such as slow, deep breathing, holding the breath, or quick, forceful breathing.
Breathwork and Athletic Performance
Breathwork has been shown to have numerous benefits for athletic performance. Here are just a few:
Increased Endurance: By improving oxygenation, breathwork can increase endurance during exercise. Deep breathing techniques can help athletes take in more oxygen, allowing them to perform at a higher level for longer periods of time.
Faster Recovery: Breathwork can also help athletes recover more quickly from intense workouts or competitions. By activating the parasympathetic nervous system, breathwork helps the body relax and reduces inflammation, which can speed up recovery time.
Reduced Anxiety: Athletes often experience performance anxiety, which can negatively impact their performance. Breathwork can help calm the mind and reduce anxiety, allowing athletes to perform at their best.
Improved Focus: Breathwork can also improve focus and concentration, helping athletes stay in the zone during competition. By slowing down their breath and focusing on it, athletes can quiet their minds and stay present in the moment.
Breathwork on the Sidelines
Breathwork can be practiced on the sidelines during games or practices to help athletes perform at their best. Here are some techniques that athletes can use:
Box Breathing: I have used this with athletes at every athletic level and also with corporate clients. Box breathing is a simple technique that involves inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and holding the breath for a count of four. This technique can help athletes calm their minds and reduce anxiety. You can play around with the numbers, too. Try a box with 6 seconds on each side, or 8 to really relax. The longer ones are great before bed to calm the mind.
Alternate Nostril Breathing: I learned this one when I went through yoga certification during the pandemic. This technique involves inhaling through one nostril and exhaling through the other, alternating nostrils with each breath. It can help improve focus and concentration.
Breath of Fire: This is a tool I learned at a personal development seminar many years ago. Breath of Fire is a quick, forceful breathing technique that involves exhaling through the nose while quickly pumping the belly in and out. It can help increase energy and focus.
Breathwork is a powerful tool athletes can use to improve their performance on the sidelines. By practicing simple breathing techniques, athletes can increase endurance, recover more quickly, reduce anxiety, and improve focus. Whether you are a professional athlete or just looking to improve your performance in your favorite sport, breathwork is a simple and effective way to gain an edge.
Coach Tip: Teach these during practice, so the anxiety of competition doesn't take away their focus. These are great tools for off-the-field situations, so empowering your athletes with these tools will help them in other places, too.
