Breathing is one of the most underrated performance enhancers. Our body needs oxygen to function and does best when we breathe in through the nose and out through the mouth. Have you ever been so tense that you felt like you couldn’t take a deep breath? If so, it might have been worth it for you to learn about breathing, because our bodies do better when we’re relaxed!
- how the body regulates the oxygen supply
- finest breathe deep into the stomach
- through the nose or through the mouth?
- breathing training has favorable impacts
On and off: let’s not think of it, breathing works instantly.
Even if the body requires more oxygen-because we take care of the sport in sports.
This is an essential procedure that at first runs automatically, states Barbara Nutmeg, lecturer at the German University of Avoidance and Health Management.
The body ensures not to slide into an oxygen financial obligation.
Since our cells require the oxygen so that they can get energy.
how the body regulates the oxygen supply
Keyword energy: Can we influence our breath to increase our efficiency in sports?
Of all, some theory: The breathing is managed by the vegetative nervous system and the brain stem, states Sylvain Labored.
He is a research study assistant in the Department of Performance Psychology of the German Sport University Cologne.
The brain stem network can adapt our breathing to the external scenarios.
When we are relaxed or sleeping, we automatically breathe deeply and evenly.
Our body manages the oxygen supply extremely carefully, states Labored.
We have sensors, so-called chemoreceptors that recognize whether we have enough oxygen and not excessive carbon dioxide in the blood and then adjust the recording accordingly.
finest breathe deep into the stomach
Breathing is not the exact same.
We can send out the air into our chest — feel extremely deep in our stomach.
The latter die so-called diaphragm breathing set the initial form of breathing, states Barbara Nutmeg.
The diaphragm is a big breathing muscle that sits listed below the lungs and tenses with the stomach breathing.
In the course of life, nevertheless, we unlearn the diaphragm.
Tension, for instance, ensures that our breathing becomes flatter.
With one disadvantage: The breast breathing is energy waste because lots of muscles are triggered for this, which we really do not need for breathing, says Sylvain Labored.
When doing sports, this means that we have less energy.
Well if you train the abdominal breathing as an athlete, so that she becomes more and more regular.
Rather of a breathing rate of 15 to 20 breaths per minute, breathing can be closed down to 6 breaths, says Labored.
En route there, it can be worth going to a yoga class.
Since there the focus is on training the diaphragm, says Nutmeg, who is a yoga instructor.
through the nose or through the mouth?
Athletes can benefit from numerous breathing methods.
The following likewise applies here: this is a matter of practice.
For instance, if you get utilized to the nasal breathing.
It is best to breathe through the nose at every sport since the air ends up being so wet and warmer, states Labored.
That secures the respiratory tracts from drying and cooling.
However also with dirt, as Steel states: The nose functions as a body’s own filter for particles from the air.
With extensive tension, nevertheless, it prevails to breathe through the mouth to cover the oxygen requirement.
A lot of oxygen is required with high strength and in some cases you have no choice, says Labored.
If the amount of oxygen from the nose is too low, the efficiency likewise worsens.
When running or strength sport, ## good breathing techniques
Which breathing method is the very best for the run round or strength training in the studio?
It is always about that I need as a couple of breaths as possible in sports, no matter what is done, states Nutmeg.
When running, for example, it is not needed to artificially adjust our breath to our steps.
It is best to let your breath run complimentary since our body understands precisely just how much air it requires, says Sylvain Labored.
On the other hand, in strength training you can utilize more targeted breathing technique.
If you work against gravity, you need to inhale and breathe out in the relaxed phase, recommends Barbara Nutmeg.
Press breathing is likewise a widely known method in strength training.
Professional athletes try to mobilize more strength by pushing the air against closed mouth and nose, says Sylvain Labored.
That hardly makes a distinction in efficiency.
In yoga, you can train a bigger breathing volume especially well.
We learn to breathe deeper and with a bit of training you can attain that fewer breaths are needed for the same obstacle, says Barbara Nutmeg.
breathing training has favorable impacts
Sluggish exhalation reduces the resting heart rate and the heart rate drops.
Image alliance/ guitar
You not just optimally supply the body with oxygen to offer leading efficiency if you utilize breathing to your own advantage.
Conscious breathing also has an advantageous effect for the body immune system, states Nutmeg.
If you extend the exhalation, it also works blood pressure decreasing.
The resting pulse ends up being slower and the heart rate drops.
Mental impacts such as minimizing tension can also be achieved through breathing training.
If you incorporate more mindfulness into your everyday life, always breathe knowingly and slowly, you likewise increase the quality of life in addition to performance.
Leisure advises the slow breathing workout into the daily night routine as a relaxation exercise: In the long term, sluggish breathing is health-promoting and recommended.