Breathing techniques for athletes

One of the most important aspects when running is the correct way to breathe . Running is not just for the legs, thighs and feet. It is also about the lungs and how to bring a greater amount of oxygen to the body efficiently.

Unnoticed by many, even by athletes themselves sometimes, the nature of their breathing during exercise, affects its performance . Those runners who breathe properly are stronger than their counterparts who do not.

The swimmer's breathing

A technique of training it is breathing a little slower than what your body requires when you are not exercising. This deprives the system of oxygen Y it forces the heart to beat faster.

After a while, the body learns to compensate for lack of oxygen So when this technique is not in use, your body is already more efficient to process the air breathed. This is demonstrated in the swimming .

Swimmers make alternate breaths every third stroke. This allows them to breathe on alternate sides, without giving a breath with each stroke.

At first, your body needs more oxygen, but you learn to adapt to the decrease in oxygen. Over time, the body becomes more efficient in processing limited air. Runners who swim frequently have excellent performance due to their breathing.


Breathing rhythm

Sometimes, in long (or even short) races a runner may lose concentration and throw himself out of his breathing rhythm. It can be caused by simple forgetting in the pattern of breathing.

One way to avoid is to synchronize your breathing to the rhythm of your steps. This is like the style of the swimmers who breathe in every third stroke.

The runners who arrive at this state can continue to operate like a clock, with constant rhythm and great efficiency. This concentration can also move your mind away from the pain or discomfort that could be developed at this stage and may cause you to abandon the race.

Deep breathing

One of the techniques that can be used is deep breathing. It has several advantages when practiced correctly.

It helps the runner stay relaxed and less fatigue. The ability to relax makes you less likely to lower your performance.

Runners who forget to relax make inadvertent changes what they it causes pain . Examples include running with very tight fists and shoulders that are too high. This causes muscular fatigue and pain.

Deep breathing helps to promote relaxation during the race. This is done with a deeper than normal inspiration and exhaling all the air afterwards.

During the exhalation , you should concentrate on releasing all the tension in the arms by shaking them, opening and closing the hands and moving the head in circles.

This combination of activities will relax you during the race and you will not even need to change your pace to do it. This is true for all other techniques of breathing They work without great effort and are equally effective.

Video Medicine: Deep Breathing as a Coping Skill | Athletes Connected (July 2020).