The Science of Breath
How to breathe your way to find calm, peace, and razor focus during high pressure situations
It's widely acknowledged that anxiety can significantly impact athletic performance. I can clearly recall the moment I discovered how breathing helped me relax prior to high pressure free throws playing high school basketball, and later on the rugby pitch prior to kicking extra points. The good news is that breathing techniques offer a powerful, readily available tool to combat anxiety. Here's a breakdown of how breath control can decrease anxiety in athletes, backed by credible sources:
The Science Behind Breath and Anxiety:
The Autonomic Nervous System:
Our bodies have an autonomic nervous system that controls involuntary functions, including breathing and heart rate. This system has two branches: the sympathetic nervous system (fight-or-flight) and the parasympathetic nervous system (rest-and-digest).
Anxiety triggers the sympathetic nervous system, leading to rapid, shallow breathing, increased heart rate, and muscle tension.
Deep, controlled breathing activates the parasympathetic nervous system, counteracting these effects and promoting relaxation.
Heart Rate Variability (HRV):
HRV refers to the variation in time intervals between heartbeats. Higher HRV is generally associated with better stress resilience and emotional regulation.
Breathing exercises, particularly slow, deep breaths, have been shown to increase HRV, thus enhancing the body's ability to manage stress and anxiety.
Cortisol Reduction:
Cortisol is a stress hormone that plays a significant role in the body's response to anxiety.
Studies indicate that deep breathing techniques can help lower cortisol levels, reducing the physiological effects of stress.
Practical Breathing Techniques for Athletes:
Diaphragmatic Breathing (Belly Breathing):
This involves breathing deeply into the abdomen, allowing the diaphragm to expand.
It promotes relaxation by slowing the heart rate and increasing oxygen intake.
This type of breathing is very effective at engaging the parasympathetic nervous system.
Box Breathing:
This technique involves a four-part cycle: inhale for four seconds, hold for four seconds, exhale for four seconds, and hold for four seconds.
It helps regulate breathing patterns and calm the mind, providing a sense of control during stressful situations.
4-7-8 Breathing:
This technique involves inhaling through the nose for four seconds, holding the breath for seven seconds, and exhaling through the mouth for eight seconds.
It's particularly effective for reducing anxiety and promoting sleep. Additionally, adding an intentional smile to the exhale can promote further reduction in anxiety and discomfort, and increase a sense of confidence and ease.
Benefits for Athletic Performance:
Improved Focus and Concentration: By calming the mind, breathing exercises can enhance an athlete's ability to focus on the task at hand.
Reduced Muscle Tension: Anxiety often leads to muscle tension, which can hinder athletic performance. Deep breathing helps relax muscles, allowing for greater fluidity and efficiency of movement.
Enhanced Emotional Regulation: Breathing techniques provide athletes with a tool to manage their emotions, preventing anxiety from overwhelming them during competition.
Increased Stamina: Proper breathing optimizes oxygen intake, which can improve endurance and reduce fatigue.
Credible Sources:
Positive Coaching Alliance:
They provide resources on breathing exercises for athletes, emphasizing their role in reducing anxiety and improving performance.
This organization provides many resources for youth sports, and focuses on positive coaching.
Nike:
They have articles that discuss the benefits of breath work for athletic performance, including its impact on anxiety reduction.
They also discuss the importance of breath work in various athletic disciplines.
Athletic Lab:
They have information concerning the benefits of breathing techniques, and how they effect the athletes physiology.
In conclusion, incorporating breathing exercises into an athlete's routine can be a valuable strategy for managing anxiety and enhancing performance. By understanding the physiological mechanisms involved and practicing these techniques regularly, athletes can gain greater control over their emotions and achieve their full potential.
