Take a deep breath

Thursday, October 25, 2012 - 11:03

Breathing is intuitive so most people probably feel it doesn't require special training to get it right.  However, it's easy to form bad habits as a result of poor posture, movement patterns and even stress.  For athletes, these bad habits can affect the nervous system, contribute to muscle fatigue, and decrease performance, so it's worth taking the time to learn some To learn optimal breathing techniques, getting the position of your ribcage right is key.  A neutral posture, the happy middle between slouching and having your chest pushed forward, gives your diaphragm the most room to contract.  Good breathing posture develops pressure from the within the abdomen that stabilizes your core, and transfers power between your upper and lower body giving you the ability to move more efficiently.

Proper breathing enables the body to get the needed oxygen to the brain and muscles, regulates your heart rate and helps athletes maintain their focus under the pressure of competition  Overall, adopting an effective breathing technique can have a dramatic effect on an athlete's physiology, their ability to relax, and ultimately on performance.

References from the SIRC Collection: 

1. Bacchus H. BREATHWORK AND SPORTS PERFORMANCE. Sportex Dynamics. January 2010;(23):21-26.
2. Blecher M. Play hard, breathe deeply. Women's Sports & Fitness. March 1997;19(2):52.
3. Guenette J, Sheel A. Physiological consequences of a high work of breathing during heavy exercise in humans. Journal Of Science & Medicine In Sport. December 2007;10(6):341-350.
4. Hall G, Baker O. A BETTER WAY TO BREATHE. Triathlete. June 2012;(339):54.
5. Nelson N. Diaphragmatic Breathing's Influence on Core Stability and Neck Pain. IDEA Fitness Journal. March 2012;9(3):28-30.
6. Whipp B, Ward S. Determinants and control of breathing during muscular exercise. / Le controle de la respiration au cours de l ' exercice musculaire et ses determinants. British Journal Of Sports Medicine. September 1998;32(3):199-211.