Breathe yourself strong:
The underrated superpower in sport
Proper breathing during sport – improved performance, better recovery, fewer injuries
Our muscles need oxygen to function at their best. Efficient breathing ensures that the blood is sufficiently oxygenated and that carbon dioxide is expelled. Poor breathing technique, on the other hand, can cause muscles to tire more quickly, lead to an unnecessary rise in heart rate and delay recovery.
Breathing also affects the nervous system: controlled, deep breathing can activate the parasympathetic nervous system, which promotes relaxation and recovery, whilst rapid, shallow breathing increases stress levels.
The importance of breathing in sport
Our muscles need oxygen to function at their best. Efficient breathing ensures that the blood is sufficiently oxygenated and that carbon dioxide is expelled. Poor breathing technique, on the other hand, can cause muscles to tire more quickly, lead to an unnecessary rise in heart rate and delay recovery.
Breathing also affects the nervous system: controlled, deep breathing can activate the parasympathetic nervous system, which promotes relaxation and recovery, whilst rapid, shallow breathing increases stress levels.
Correct Breathing Technique – The Basics
1. Abdominal breathing vs. chest breathing
Deep abdominal breathing (diaphragmatic breathing) is significantly more effective than shallow chest breathing. When you breathe in, the diaphragm expands downwards, allowing the lungs to fill optimally. With chest breathing, on the other hand, the breath remains shallow, leading to inefficient oxygen uptake.
Tip: Conscious abdominal breathing can be practised with a simple exercise: place one hand on your stomach and take a deep breath in so that your stomach bulges outwards. As you breathe out, it should draw in again.
2. Nasal vs. oral breathing
Breathing through the nose is ideal for everyday life and moderate exertion, as it filters, moistens and warms the air. However, when exercising, it is often not sufficient to take in enough oxygen, which is why a combination of nasal and mouth breathing is advisable.
During high-intensity training or competitions, breathing through the mouth is often unavoidable in order to take in enough oxygen.
Breathing techniques for different 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 (breathe in for three steps, breathe out for two) at a moderate pace. At higher intensities, a 2:1 rhythm (breathe in for two steps, breathe out for one) can help. The 5:2 rhythm is also suitable for long endurance runs.
- When it comes to strength training, the rule is: breathe out as you tense, breathe in as you relax. Take the bench press, for example: breathe out as you push the barbell up, breathe in as you lower it. This stabilises intra-abdominal pressure and provides better support for the core muscles. During maximum exertion, some athletes use the Valsalva manoeuvre, which involves consciously holding their breath to stabilise the body.
- Yoga and Pilates: Breathing plays a key role here. Deep abdominal breathing is synchronised with the movements to calm the mind and optimally engage the muscles.
- Swimming: When swimming, a conscious breathing technique is particularly important, as your head is regularly submerged 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 the exhalation can help to relax the diaphragm.
The Philosophy of Breathing in Yoga
In yoga, breathing is not merely a physiological process, but a central element of the practice. In yogic philosophy, breathing is referred to as prana – the life force. Through controlled breathing techniques (pranayama), this energy is deliberately channelled to bring body and mind into harmony.
The most important breathing techniques in yoga are:
- Ujjayi breathing (‘victorious breathing’) – a steady, gently rustling breath through the nose that promotes focus and warmth in the body.
- Nadi Shodhana (alternate nostril breathing) – to calm the nervous system and harmonise the left and right hemispheres of the brain.
- Kapalabhati (‘fire breathing’) – a fast, powerful breathing technique for purifying the body and activating energy.
Can breathing correctly prolong life?
In the yogic tradition, there is a belief that lifespan is determined not only by years, but by the number of breaths. Swara Yoga texts teach that slower, deeper breathing helps to preserve life energy (prana) and extend one’s lifespan.
This philosophy is also supported by observations of nature: animals with a slower breathing rate – such as elephants or tortoises – tend to live longer than animals with a rapid 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 strain on the cardiovascular system and enhances well-being.
Breathing exercises – How to improve your breathing
1. Breathing exercises to increase lung capacity
Regular breathing exercises can improve lung function. One simple exercise is deep abdominal breathing: breathe in slowly through your nose, hold your breath briefly, and breathe out slowly through your mouth.
2. Improve CO₂ tolerance
A higher tolerance to CO₂ leads to more efficient oxygen uptake. Exercises such as hypoxic training (deliberately holding your breath) or specific techniques such as the Wim Hof Method can help with this.
3. Breath control under stress
Athletes can train specifically to control their breathing, even under stress. Consciously slowing down one’s breathing during high-intensity exercise can improve performance.