Breathe strong:
The underestimated superpower in sport
Correct breathing in sport - better performance, better regeneration, fewer injuries
Our muscles need oxygen to function optimally. Efficient breathing ensures that the blood is sufficiently saturated with oxygen and carbon dioxide is removed. Poor breathing technique, on the other hand, can lead to muscles tiring more quickly, an unnecessary increase in heart rate and delayed recovery.
Breathing also influences the nervous system: controlled, deep breathing can activate the parasympathetic nervous system, which ensures relaxation and recovery, while hectic, shallow breathing increases stress levels.
The importance of breathing in sport
Our muscles need oxygen to function optimally. Efficient breathing ensures that the blood is sufficiently saturated with oxygen and carbon dioxide is removed. Poor breathing technique, on the other hand, can lead to muscles tiring more quickly, an unnecessary increase in heart rate and delayed recovery.
Breathing also influences the nervous system: controlled, deep breathing can activate the parasympathetic nervous system, which ensures relaxation and recovery, while hectic, shallow breathing increases stress levels.
Correct breathing technique - the basics
1. abdominal breathing vs. chest breathing
Deeper abdominal breathing (diaphragmatic breathing) is significantly more effective than shallow chest breathing. When inhaling, the diaphragm expands downwards, filling the lungs optimally. With chest breathing, on the other hand, the breath remains shallow, which leads to inefficient oxygen uptake.
Tip: Conscious abdominal breathing can be trained with a simple exercise: Place one hand on your stomach and breathe in deeply so that your stomach bulges outwards. When you breathe out, it should retract again.
2. nasal vs. mouth breathing
Nasal breathing is ideal in everyday life and during moderate exercise, as it filters, humidifies and warms the air. During sport, however, it is often not sufficient to take in enough oxygen, which is why a combination of nasal and mouth breathing makes sense.
During high-intensity training or competitions, breathing through the mouth is often unavoidable in order to take in enough oxygen.
Breathing techniques for various sports
- Running: When running, you should find a steady breathing rhythm that matches your stride length. A tried and tested method is the 3:2 rhythm (inhale three steps, exhale two steps) at a moderate pace. At higher intensities, a 2:1 rhythm (two steps in, one step out) can help. The 5:2 rhythm is also suitable for long endurance runs.
- The rule for strength training is: exhale when you tense up and inhale when you relax. Take the bench press, for example: Exhale when pressing the barbell up, inhale when lowering it. This stabilises the intra-abdominal pressure and provides better support for the core muscles. At maximum loads, some athletes use the Valsalva technique, in which the breath is consciously held to stabilise the body.
- Yoga and Pilates: Breathing plays a central role here. Deep abdominal breathing is synchronised with the movements to calm the mind and optimally activate the muscles.
- Swimming: A conscious breathing technique is particularly important when swimming, as the head is regularly immersed in the water. Rhythmic breathing (e.g. breathing in every three arm strokes) helps to ensure a steady supply of oxygen.
- Cycling: Cyclists benefit from deep, controlled abdominal breathing to maximise oxygen uptake. When cycling uphill, consciously lengthening your exhalation can help to relax the diaphragm.
The philosophy of breathing in yoga
In yoga, breathing is not just a physiological process, but a central element of the practice. In yogic philosophy, breathing is referred to as prana - the energy of life. Controlled breathing techniques (pranayama) are used to direct this energy in order to harmonise body and mind.
The most important breathing techniques in yoga are
- Ujjayi breathing ("victorious breathing") - a steady, slightly rushing breath through the nose that promotes focus and warmth in the body.
- Nadi Shodhana (alternate breathing) - to calm the nervous system and harmonise the left and right hemispheres of the brain.
- Kapalabhati ("fire breathing") - a fast, powerful breathing technique to cleanse the body and activate energy.
Can correct breathing prolong life?
In the yogic tradition, there is the idea that lifespan is determined not only by years, but by the number of breaths. Swara yoga scriptures teach that slower, deeper breathing helps to preserve life energy (prana) and prolong lifespan.
This philosophy is also supported by observations of nature: Animals with a slower breathing rate - such as elephants or turtles - tend to live longer than animals with a fast breathing rate, such as mice or rabbits. Although there is no scientific evidence that breathing techniques directly prolong life, many studies show that conscious breathing reduces stress, relieves the cardiovascular system and increases well-being.
Breathing training - how to improve your breathing
1. breathing exercises for more lung capacity
Regular breathing training can improve lung function. One simple exercise is deep abdominal breathing: inhale slowly through your nose, hold your breath briefly and exhale slowly through your mouth.
2. improve CO₂ tolerance
A higher CO₂ tolerance leads to more efficient oxygen uptake. Exercises such as hypoxic training (consciously holding your breath) or special techniques such as the Wim Hof method can help with this.
3. breathing control under stress
Athletes can specifically train to control their breathing even under stress. Consciously slowing down your breathing under high levels of stress can improve your performance.