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The Breathing Hack You Need to Know
Paco Raven
November 25th, 2024
In today’s blog:
Breathing in CrossFit: Why does chaotic breathing during WODs hold you back, and how can you train to improve it?
The Science of Breathing Efficiency: What role does CO₂ play in breathing, and why is it the key to better performance?
Exercises to Boost Breathing Control: Three simple breathing techniques to enhance endurance, power, and recovery.
IN OUR MAILBOX
Each week, we dive into one reader's question that many athletes can relate to. Today’s focus? Breathing, High-Intensity Interval Training, and 3 breathing exercises that every athlete must do.
Have a question of your own? We’d love to hear it! Just send it to [email protected], and you might see it featured here in a future edition.
I’m a competitive CrossFit athlete, and I’ve been wondering about the role of breathing in my performance during intense WODs (Workouts of the Day). When the pace ramps up, I feel like my breathing gets chaotic, and it affects my output. How important is breathing technique in high-intensity sports, and how can I train it to maintain better control during heavy lifts and endurance parts?
Why This Matters to You
Breathing; everyone does it and it's essential for everyone, but for athletes, it's even more important. A good breathing technique can elevate your performance to a new level, while poor breathing can hold back your achievements.
ON YOUR MARK
What is Breathing Efficiency, and Why Is It Crucial for Athletes?
Breathing is something we all do without thinking, but for athletes, it’s much more than just automatic.
How you breathe during training or competition can directly impact your energy, endurance, and recovery.
Efficient breathing isn’t about taking in as much oxygen as possible—it’s about how well you manage carbon dioxide (CO₂).
When CO₂ builds up in your blood, it signals your body to breathe.
If you can handle higher levels of CO₂, your muscles and brain get the oxygen they need more efficiently, and you can perform longer without feeling completely gassed.
In CrossFit, where workouts mix heavy lifts, cardio bursts, and gymnastics, this becomes critical.
Breathing often gets chaotic during intense WODs, which can lead to faster fatigue. Learning to control your breath, like using nasal breathing during lighter efforts, can help keep you calm and save energy.
For heavy lifts, exhaling forcefully as you push stabilizes your core and helps you lift with more power.
Breathing isn’t just important for CrossFit—it helps in every sport….
Whether you’re running, playing basketball, or even swinging a tennis racket, good breathing habits can:
Help you use oxygen more efficiently so you waste less energy.
Speed up recovery between efforts by calming your heart rate.
Improve focus and reduce nerves during big moments.
Endurance Athletes: Breathing evenly while running or cycling helps you stay in control and last longer without tiring.
Team Sport Athletes: Short bursts of deep breathing during breaks let you recover faster and be ready for the next sprint.
Precision Athletes: Calm, steady breathing keeps your movements controlled, whether you’re taking a swing in golf or aiming in archery.
If you can start paying attention to how you breathe in training, you’ll notice it has a huge impact on your performance. Don’t just breathe harder—breathe smarter!
GET SET
The Best 3 Breathing Exercises for Athletes
1. Diaphragmatic (Belly) Breathing
How: Lie on your back, place a hand on your belly, and inhale deeply through your nose. Focus on expanding your diaphragm rather than your chest. Exhale slowly.
For CrossFit: Use during post-WOD cooldown to lower your heart rate.
For Endurance Athletes: Incorporate during long runs for steady pacing.
For Team Sports: Use during game breaks to recover quickly.
2. Box Breathing
How: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat for 2–5 minutes.
For CrossFit: Calm your mind pre-WOD for better focus.
For Endurance Athletes: Use before races to settle nerves and regulate pacing.
For Team Sports: Recover after intense plays to stabilize your breathing.
3. CO₂ Tolerance Training
How: Inhale deeply, exhale fully, and hold your breath as long as comfortable. Repeat for several rounds, aiming to extend your hold time.
For CrossFit: Train this to handle breathlessness during sprints or AMRAPs.
For Endurance Athletes: Use to delay fatigue during interval training.
For Team Sports: Apply to recover faster after high-intensity efforts.
SPOTLIGHT
I work on improving the newsletter every week. This time, I have also adjusted the design of the newsletter. Let me know what you think and how I can possibly improve it via [email protected] or the poll.
GO
What’s one breathing technique you can start practicing this week?
How can you stay more aware of your breathing during training?
DISCLAIMER: None of the content provided in this newsletter constitutes medical, training, or performance advice. This newsletter is strictly educational and is not intended to be a substitute for professional guidance or personalized coaching. Please be mindful of your limitations and perform exercises at your own risk.