BREATHWORK

Breathwork is a great skill for athletes as it enhances oxygen delivery to muscles, improving endurance and performance. It also helps regulate the nervous system, reducing stress and promoting focus during high-pressure situations. Consistent breathwork can aid recovery by lowering heart rate and fostering relaxation after intense physical activity.

Interestingly, 80% of us have dysfunctional breathing:

  • Dysfunctional breathing (shallow, heavy, fast) causes our brain to be in “threat mode” which means we are not thinking rationally or having mental clarity.

  • Functional breathing (deep, light, slow) allows us to better regulate in moments of stress and leads to mental clarity & better recovery.

The following techniques will help you practice functional breathing.

BELLY BREATHING

Also known as “diaphragmatic breathing.” If you put one hand on your belly and one hand on your chest, as you breathe in, you want your bottom hand to move.

Diaphragmatic breathing is deep breathing technique that engages the diaphragm rather than the chest. When practicing belly breathing, the belly rises as you inhale deeply through your nose, filling your lungs with air, and falls as you exhale slowly through your mouth. This method helps calm the nervous system, reduce stress, and improve oxygen flow, making it a valuable tool for relaxation, focus, and physical performance.

BOX BREATHING

Box breathing helps athletes improve focus, reduce stress, and enhance performance by promoting a calm and controlled state of mind. This technique also supports recovery by lowering heart rate and fostering a sense of relaxation after intense activity.

Simple yet effective breathwork practice. Paced breathing strategy of: x second inhale, x second hold, x second exhale, x second hold.

4-7-8 BREATHING

The 4-7-8 breathing technique promotes relaxation by calming the nervous system and reducing stress. This is one of the best ways to quickly increase a state of calm. Can be beneficial for manage pre-competition anxiety, improve focus, and enhancing sleep quality for better recovery.

Place the tip of your tongue on the ridge of your gums, just behind your upper front teeth. Inhale through your nose for 4 seconds. Hold for 7 seconds. Open your mouth slightly, keeping your tongue in place, and exhale for 8 counts. Repeat 4 times only.

BREATHWORK FOR PERFORMANCE.

Forget the idea that more oxygen automatically means better performance. Interestingly, better performance is actually about training your body to tolerate higher levels of CO2. This helps deliver oxygen more efficiently to your muscles and brain. When CO2 is balanced, you boost endurance, reaction time, and focus. The key is practicing slow, steady breathwork to improve your CO2 tolerance and unlock better performance.

Test your CO2 tolerance with a BOLT Score. Once you have your BOLT score, use the training guide below to get started.

BOLT (Body Oxygen Level Test) Score:

  • Reflects your body’s sensitivity to carbon dioxide build-up

  • Great way to estimate your overall breathing efficiency

How to do it:

  • Take a normal breath in and do a FULL EXHALE out through the nose, then pinching the nose closed and holding the breath. You time how long before feeling a definite urge to breath.

< 10 seconds: Dysfunctional, poor recovery
10 - 20 seconds: Prone to fatigue under pressure
20 - 40 seconds: Functional breathing; solid recovery
40+ seconds: Excellent; elite endurance and stress control