Breathing: A Performance Skill
Breathing is an essential tool that athletes can use to regulate the intensity of their emotional and physical responses to competition. Controlling their breathing can help athletes feel relaxed and focused or energized and quick. How can breathing be so powerful? Let’s work to understand breathing at a physiological level.
Involuntary bodily functions are controlled by two branches of the autonomic nervous system, the sympathetic and parasympathetic systems. The sympathetic nervous system is linked to our “fight or flight” response. When this system is activated, heart rate and blood pressure increase while blood flow is directed to the muscles. On the other hand, the parasympathetic nervous system is known as the “rest and digest” system. When this is activated, heart rate slows while calming neurotransmitters are released.
How does this relate to our breath? Slow, deep breathing with longer exhalation activates the parasympathetic nervous system, promoting relaxation, while rapid, shallow breathing with longer inhalation activates the sympathetic nervous system, increasing arousal. Nasal breathing also fully activates the parasympathetic nervous system.
Like a thermometer, our bodies can run hot (more sympathetic activation) or cold (more parasympathetic activation). It is important for athletes to identify an ideal “temperature” (or arousal level) that matches their sport and position to help them reach optimal performance.
Diaphragmatic Breathing
Place one hand on your chest and the other on your abdomen. Take a few deep breaths. Which hand moves while you are breathing deeply? Diaphragmatic breathing, or belly breathing, is a technique that uses the diaphragm muscles to inhale and exhale. Diaphragmatic breathing can improve lung function, reduce stress and anxiety, improve sleep, reduce pain, and improve digestion.
Athletes should practice diaphragmatic breathing by inhaling and exhaling through their nose, focusing on the expansion of their diaphragm with their chest rising slowly at the end of their inhale. It may be useful for athletes to envision a glass of water, filling bottom to top, while activating diaphragmatic breathing.
Using Breath in Sport:
Being mindful of the breath and utilizing breathing techniques can help athletes to calm themselves down or fire themselves up before, during, and after competition. Athletes can use their breath to support their ideal arousal state.
Before Competition: Diaphragmatic breathing before competition can increase oxygen levels in the body, promote relaxation, improve concentration, and improve posture. If greater physiological or psychological activation is necessary, faster breathing can activate the sympathetic nervous system, leading to a higher heart rate and a “fight or flight” response.
During Competition: Maintaining a controlled and steady breathing pattern during exercise to regulate the amount of oxygen and carbon dioxide in the body is crucial. Athletes can use rhythmic breathing, inhaling and exhaling in a set pattern, or controlled breathing, inhaling deep into the diaphragm then exhaling slowly and completely, during exercise to regulate their heart rate and reduce feelings of stress and anxiety.
After Competition: After competition, it is important for athletes to practice diaphragmatic breathing to help their bodies recover. Slow, deep breathing can help to reduce heart rate, lead to better recovery, stimulate relaxation, and improve posture by reducing stress on the cardiovascular system and facilitating the removal of waste products, such as lactic acid, from muscles.
Breathing Exercises
The following breathing exercises can be utilized to calm the nervous system to improve focus and reduce anxiety. They can be implemented before, during, and after competition. They can also be utilized in an athlete’s mistake management routine to refocus and return to sport.
Box Breathing
Box breathing is a method used by the Navy Seals for high performance. It is a powerful tool that can help athletes remain grounded and control their breathing. It can help quiet the mind by calming the nervous system and promote mental clarity and centeredness before, during, and after competition. If possible, athletes can focus on a rectangular object, using the sides of the object as a guide as they inhale, hold, exhale, and hold their breath. When box breathing, place your hands on your chest and abdomen to serve as anchors.
How to do it:
Inhale: Slowly inhale through your nose for a count of four. Focus on expanding your belly and ribs.
Hold: Hold your breath for a count of four.
Exhale: Exhale slowly through your mouth for a count of four making sure to empty your lungs.
Hold: Hold your empty lungs for a count of four.
Repeat: Continue this cycle for as long as needed.
Counting
The counting breathing technique involves counting each stage of breath to promote relaxation, calm the nervous system, and focus the mind. When using the counting breathing technique, find a comfortable pace and notice the changes in your body and mind. Place your hands on chest and abdomen to serve as anchors.
How to do it:
Inhale: Slowly inhale for a count of three.
Pause.
Exhale: Slowly exhale for a count of three.
Repeat: Continue this cycle for as long as needed.
Adjective/Color Breathing
The adjective or color breathing technique involves inhaling a pleasant color or adjective, one that warms and brings joy (e.g., strength, courage, purple), and exhaling an unpleasant color or adjective, one that brings negative energy (e.g., weakness, fear, gray). When using the adjective/color breathing technique, place your hands on your chest and abdomen to serve as anchors.
How to do it:
Inhale: Slowly inhale as you bring about your pleasant color or adjective to mind. Fill your abdomen with your chosen pleasant color or adjective. Let your pleasant color or adjective circle your heart and fill your mind.
Hold: Hold your pleasant color or adjective in your body. Begin to know what it feels like to hold this in your heart and mind.
Exhale: Exhale your unpleasant color or adjective. Allow your unpleasant color or adjective to leave your mind and heart. Notice what it feels like to rid your body of this unpleasant color or adjective.
Repeat: Continue this cycle for as long as needed.
At Athlete Insight, we offer individual counseling and skill building sessions to help athletes build awareness around their breath. We help them determine the best breathing techniques and when to use them for their position and sport.
With the right support, athletes can utilize their breath to improve their performance and boost their recovery.