Olympic athletes dedicate themselves to achieving peak performance on command. Sport-specific training encompasses a great deal of their exercise regimen, but many factors play a role in the outcome. Proper breathing techniques are essential to Olympians during times of competition as well as training. Different sports call for varying methods. Certain breathing tools cater to readiness whereas others focus on supreme execution. The Valsalva Maneuver and centering are a few breathing exercise tools.
Sport and Breathing Variances
The Olympics encompass a wide array of sports, from high-intensity, quick bouts to slow, distance events. Each one requires a separate aerobic capacity in the respiratory system. Endurance athletes need muscular and aerobic stamina to maintain a steady pace. Those competing in short contests that require all-out effort for a minimal amount of time need to breathe as well as briefly harness maximum respiratory output.
Centering
Relaxation is critical to Olympic athletes for maximizing athletic performance. Centering is a breathing exercise tool that helps release tension and improve focus. It manages stress while blocking out negative thoughts. The athlete's attention refocuses on his current performance, which aids in injury prevention. Olympians are not the only ones who reap the advantages of centering; anyone can accomplish a more vigilant, tranquil self with this tool.
How to Center Yourself
To center yourself, take a ready stance keeping your weight distributed equally without leaning. Knees must remain slightly bent as you visualize your ability to move any direction, at any second. Inhale deeply from your abdomen, relaxing your shoulders and neck. Concentrate on your center of gravity upon exhaling slowly and fully. Focus single-mindedly on your athletic success as you finish. Including a mantra often helps. Mantras should be concise, motivating and easy to recall when fatigued, often using only a couple of words.
Performance Breathing and Breath-Holding
Breathing impacts results in a major way. Forgetting to breath or holding your breath may be detrimental to winning and your health. Blacking out or fainting is possible due to increased internal pressure on the chest and abdomen during exertion. Executing the most powerful lift or take-off, however, calls for harnessing that pressure to enhance stability and force. "Inhaling and holding the breath on exertion provides up to 20 percent greater force, stabilizes the spine and prevents lower back injuries," according to fitness expert Frederick C. Hatfield in "Fitness: The Complete Guide."
The Valsalva Maneuver
Athletes demanding reliability, precision, stability and exceptional power from their bodies may call on the Valsalva Maneuver. This breathing aid assists those performing structural exercises that burden the spinal column. This tool involves closing the glottis, the area between the vocal cords, during expiration. Combine that with contracted abs and upper torso muscles for rigidity and superior vertebral support in addition to intensifying control and accuracy.
References
- Winning Mind; The Center of Attention: Learning to Center for Better Focus & Improved Performance; Geoff Miller
- "Fitness: The Complete Guide"; Frederick C Hatfield PhD; 2008
