Hey everyone,
When it comes to athletic performance, we often think about things like nutrition, strength, or mobility—but there’s one tool you already have that can take your training to the next level: your breath. Breathwork is more than just breathing in and out; it’s a powerful technique that athletes use to improve focus, reduce stress, and recover faster.
The Power of Breath
We breathe all day without thinking about it, so it’s easy to overlook how important it is for performance. But intentional breathwork can transform how you approach everything from lifting heavy weights to staying calm under pressure. Proper breathing techniques help:
- Increase oxygen flow to your muscles, which improves endurance and power output.
- Activate the parasympathetic nervous system, helping you recover faster and reduce stress.
- Enhance mental focus, allowing you to stay in the zone during tough training sessions or competitions.
Breathwork for Strength
Breathing is a key part of generating strength, especially when lifting heavy weights. If you’ve ever tried a max deadlift, you know that the breath you take before lifting can make or break the movement.
Technique: The Valsalva Maneuver
One of the most effective breathwork techniques for strength training is the Valsalva maneuver. Here’s how it works:
- Before you initiate a lift, take a deep breath in through your nose and brace your core like you're preparing for a punch.
- Hold that breath while executing the lift—this increases intra-abdominal pressure, stabilizing your spine and giving you more power.
- Exhale only after you’ve completed the lift or reached the top of the movement.
Tip: Use this technique for compound lifts like squats, deadlifts, and overhead presses. Just be mindful not to hold your breath too long, as it can spike your blood pressure.
Breathwork for Focus
Whether you’re preparing for a big lift or trying to stay in the zone during a competition, breathwork can help you sharpen your focus.
Technique: Box Breathing
Box breathing is a simple but powerful tool for enhancing focus. Used by Navy SEALs and elite athletes alike, it can help you stay calm, centered, and present in the moment. Here’s how to do it:
- Inhale for a count of 4.
- Hold your breath for a count of 4.
- Exhale for a count of 4.
- Hold your breath again for a count of 4.
Repeat this cycle for a few minutes before a workout or competition to reduce anxiety and improve mental clarity.
Tip: Practice box breathing regularly, even on rest days, to train your mind to stay focused under pressure.
Breathwork for Recovery
Recovery is just as important as the training itself, and breathwork plays a big role in how quickly you bounce back. By activating the parasympathetic nervous system (the "rest and digest" mode), proper breathing can help lower your heart rate, relax your muscles, and promote better sleep.
Technique: Diaphragmatic Breathing
Diaphragmatic breathing, or belly breathing, is a go-to technique for faster recovery. It helps activate the parasympathetic nervous system, reducing cortisol (stress hormone) levels and allowing your body to shift into recovery mode.
Here’s how to practice diaphragmatic breathing:
- Lie on your back with one hand on your chest and the other on your belly.
- Inhale deeply through your nose, focusing on expanding your belly instead of your chest.
- Exhale slowly through your mouth, feeling your belly fall.
- Repeat for 5-10 minutes, especially after a tough workout or before bed to enhance recovery.
Tip: Combine diaphragmatic breathing with light stretching or foam rolling for a powerful recovery routine.
Breathwork for Stress Reduction
We all know that stress can negatively impact performance, whether it’s in the gym, at work, or in everyday life. Breathwork can be your secret weapon for managing stress and staying in control, even during the most intense situations.
Technique: 4-7-8 Breathing
4-7-8 breathing is designed to calm your nervous system and lower stress in a matter of minutes. This technique is especially helpful if you’re feeling overwhelmed before a big workout or competition.
Here’s how it works:
- Inhale through your nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale slowly through your mouth for a count of 8.
Repeat this cycle 4-8 times to reduce stress and regain composure.
Tip: Practice 4-7-8 breathing at the end of your workout or during any stressful moment to quickly bring your heart rate and stress levels down.
How to Incorporate Breathwork Into Your Routine
- Pre-Workout: Use box breathing or 4-7-8 breathing to calm your mind and sharpen your focus.
- During Lifts: Practice the Valsalva maneuver during heavy compound lifts to generate more strength.
- Post-Workout: Try diaphragmatic breathing to shift into recovery mode and relax your body.
- Off Days: Use any of these techniques, especially diaphragmatic breathing, to reduce stress and promote recovery, even on rest days.
Final Thoughts
Breathwork is one of the most underrated tools in your training arsenal. It’s simple, accessible, and incredibly powerful when used correctly. By mastering your breath, you’ll improve your strength, enhance your focus, recover faster, and reduce stress—ultimately becoming a more resilient and high-performing athlete.
Next time you hit the gym, remember: your breath can be the difference-maker. So, let’s get breathing right.