According to the American College of Sports Medicine, athletes derive as much, if not more, benefits from proper breathing that leads to a relaxed state of mind as they do from physical training. Athletes who learn how to regulate their breathing to reduce stress are less prone to injuries, retain their confidence through competitions and cope with stress and loss much easier than those who do not know how to relax. Additionally, proper breathing helps to control heart rate and blood pressure and increases endurance.
Step 1
Take slow, deep breaths to reduce your heart rate and calm your emotions. Stop whatever training you are involved in when you feel the need to center yourself, or request a break.
Step 2
Find a quiet place and sit comfortably with your back straight and head erect. Breathe in through your nose while you count to six. Hold the breath for a count of eight and then slowly release the air while counting to eight. Add seconds to each breath in and out as you become more relaxed. According to the American College of Sports Medicine, deep controlled breathing is an effective technique to control stress, especially when combined with progressive muscle relaxation.
Step 3
Use a hand-held device designed to create resistance for breathing exercises to build endurance. According to the National Institutes of Health, the exercise called inspiratory muscle training, or IMT, trains the body to use less oxygen during exercise, leaving more oxygen available for longer periods of time. Athletes who compete in endurance sports such as swimming and cycling can benefit particularly from IMT.
Step 4
Practice low breathing techniques to completely fill your diaphragm while you are in training so that it becomes second-nature. Low, full breathing helps to oxygenate the blood more efficiently than high chest breathing. While warming up, consciously take deep breaths and watch your diaphragm expand. Take the breaths in and out through your nose to reduce the amount of pollution and air impurities into your lungs.
Tips and Warnings
- Include conscious breathing in your regular workout routine. According to Authentic Breathing Resources, consciously taking deep calculated breaths before working out is just as important as stretching and warming up.
- According to the American Lung Association, athletes with asthma need to pay attention to the severity of their disease on any given day. To remain healthy, check the air quality status before exercising outdoors, keep your inhaler within reach and spend appropriate times cooling down and warming up. If you have trouble breathing and cannot get it under control, stop your training and call 911.
Things You'll Need
- IMT breathing device
