Breathing techniques provide a multitude of health benefits, such as lowering blood pressure, slowing respiration and decreasing tension. Deep breathing improves concentration, increases the flow of oxygen into the bloodstream and can create a sense of calm. The increase of oxygen in the blood enhances athletic performance by supporting energy production in the muscles, and deep breathing facilitates the efficient removal of waste and toxins. Breathing techniques during sports can help athletes maintain focus and control in high stress situations.
Other Names for Deep Breathing
Deep breathing goes by many names, including, but not limited to, belly breathing, abdominal breathing and diaphragmatic breathing, so called because the diaphragm muscle needs to be engaged in order to properly do this technique. The diaphragm muscle is thin and dome-shaped and inserts into the lower ribcage. When it contracts, the chest cavity opens up, allowing more air to enter into the bottom section of the lungs.
Benefits of Deep Breathing During Sports
In addition to increasing concentration and energy, deep breathing triggers the body's relaxation response. This can be extremely beneficial during sports when an athlete is feeling tense or nervous, such as just prior to attempting a free throw in basketball or a serve in volleyball. In order for an athlete to maintain optimal performance, the ability to focus on important stimuli is critical. Deep breathing and other relaxation techniques can help increase attention and focus in sports.
Practice Deep Breathing
Deep breathing can be practiced virtually anywhere and requires no equipment or special gear. To begin, simply relax your body and try to get into a comfortable position with both feet on the floor, or you can practice lying down. It might be helpful to place on hand on your chest and another on your abdomen. As you inhale, concentrate on the hand on your abdomen moving away from your backbone as your diaphragm muscle engages. While you exhale, focus on that same hand moving in closer to your body as the diaphragm relaxes. The goal is to have the hand on your chest move minimally or not at all. Practice breathing like this for at least 10 breaths.
Focusing on Your Breath
This exercise works well for those who struggle with racing thoughts or wandering minds--conditions not conducive to optimal performance. To practice, simply slow down your breathing rate and focus on each inhalation and exhalation. Notice what each breath feels like going in through your nostrils and then coming out. Pay attention to where you feel your breathing most in your body, such as in your abdomen. If your mind wanders to other things, gently redirect your attention to your breath.
References
- Rutgers College Counseling Center: Breathing for Relaxation
- "Applied Sport Psychology"; Jean M. Williams (Ed); 1986
- Johns Hopkins School of Medicine: Diaphragm
