When you play sports, one of the first signs of physical exertion is that you start breathing harder. Depending on the sport and your fitness level, your respiration might increase slightly, or you might find yourself panting for air. In order to understand and manage your respiration during sports, you need to understand the internal processes that regulate your breathing and also be aware of the potential effect of respiratory illnesses on your performance. This will give you the information you need to develop correct breathing technique and can help improve your performance. If you have concerns about breathlessness during sports, consult your doctor.
Oxygen Uptake
According to the book “Exercise Physiology for Health, Fitness, and Performance,” one of the key effects of regular exercise is that it requires your body to process oxygen more efficiently, which leads to improved oxygen uptake over time. This is because cardiovascular exercise improves your lung capacity, allowing you to take in more air, and it also makes your body process oxygen more efficiently, which means you get more benefit from the oxygen you inhale. As your body adapts to sports, you should be able to work harder without getting winded.
Carbon Dioxide Removal
If you feel breathless during exercise, it does not necessarily mean you are low on oxygen. It can also signal that your body is not clearing out carbon dioxide quickly enough. The “Introduction to Sports Medicine and Athletic Training” notes that the carbon dioxide level in your blood tells your respiratory system how hard to work. During sports your circulation and breathing speeds up, producing more carbon dioxide, which increases your respiration so your body can remove the carbon dioxide.
Respiratory Illnesses
Chronic illnesses such as asthma or pulmonary obstructive disease can have a significant impact on sports performance. The “ABC of Sports and Exercise Medicine” reports that pollution is a major factor in triggering respiratory symptoms during exercise. In order to help alleviate this problem, breathe through your nose as much as possible because when you breathe by mouth the air goes directly into the lungs without being warmed and filtered by your nasal passages. Inhaling cold air, dust, pollen or pollution can trigger respiratory problems.
Breathing Technique
Correct breathing technique can help improve your sports performance. If you are new to exercise, or when you are tired, you are prone to pant, but breathing too quickly prevents your body absorbing oxygen efficiently. Try abdominal breathing in which you draw full breaths in through your nose, allowing your abdomen to rise naturally, and then contract slightly as you push the air out. Practicing abdominal breathing while seated until it becomes comfortable and natural. Then, during exercise, your body will be accustomed to correct breathing.
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