TAKE a BREATHER

In recent years, breathing devices and applications have gained significant traction within the sports community as tools intended to enhance athletic performance. These interventions aim to improve breathing techniques, optimize oxygen intake, and enhance stress management, all of which are theorized to contribute to improved overall performance (Becker et al., 2020). This trend has particularly focused on increasing maximal oxygen consumption (VO2 max), a key indicator of aerobic fitness reflecting the body's ability to use oxygen during exercise. In sports like hockey, efficient oxygen utilization is paramount for sustained performance.

Mechanisms of Action

Oxygen Utilization and Aerobic Capacity

Breathing devices frequently utilize resistance training mechanics to strengthen respiratory muscles. Devices such as PowerBreathe, Airofit and Expand-a-Lung create resistance during inhalation, training the diaphragm and intercostal muscles, leading to increased lung capacity and improved oxygen utilization during high-intensity activities (López et al., 2019). Diaphragmatic breathing promotes full oxygen exchange, reduces breathing effort, and enhances aerobic capacity, potentially improving exercise exertion (Bishop et al., 2020).

Diaphragmatic Breathing

Apps and programs such as MyBreath and Breathwork often emphasize diaphragmatic breathing. This technique allows for deeper inhalation and exhalation, maximizing lung capacity and promoting efficient gas exchange. By focusing on the diaphragm, athletes can lower heart rates and reduce perceived exertion during strenuous activities (Lemaire et al., 2021). Further, diaphragmatic and nasal breathing enhance gas exchange in the lungs. Smith et al. (2021) found that controlled breathing techniques led to marked improvements in VO2 max, suggesting efficient gas exchange reduces ventilatory demands during intense exercise, improving overall efficiency and performance.

Yoga Breathing Techniques

Yoga breathing, also known as pranayama, is a key element of yoga practice. It's about consciously controlling the breath to regulate the flow of prana, or life force energy, within the body. In yogic tradition, pranayama is viewed as a way to elevate the body's life energy and cultivate mental and emotional stability. A study by Ghosh et al. (2021) indicated that yoga-based breathing techniques increased VO2 max by approximately 7% in male team sport athletes compared to a control group. This is a close-to-free cost to incorporate into everyday training for all members of a squad - with the right initial tuition. As a bare bones pathway it has a lot going for it; across age groups.

Mechanisms of Improvement

Enhanced Respiratory Muscle Strength

Breathing training using inspiratory muscle trainers (IMTs) can increase respiratory muscle strength and endurance. Zainuddin et al. (2020) found that consistent IMT use increased inspiratory muscle strength and VO2 max in soccer players, attributed to improved pulmonary function. As in any resistance-based training method to capitalize on it fully means integration into regular workouts and sustaining this over time to accrue the cumulative physiological benefit. If you invest in a device use it regularly. 

Benefits

Stress Management and Relaxation

Mindfulness and relaxation techniques in breathing training can reduce anxiety and improve focus. Slow, deliberate breathing activates the parasympathetic nervous system, facilitating relaxation and stress management (Cohen & Herbert, 2017). Masters athletes, who may experience higher levels of performance anxiety, can particularly benefit.So why do masters athletes feel this stress a little more - the evidence points to multfactorial influences but the greatest is they may over-strive to maintain their peak performance levels, potentially leading to anxiety about declining abilities or failing to reach previous accomplishments. This desire to remain at the top can be a significant source of performance anxiety

Improved Aerobic Capacity and Endurance

Incorporating breathing exercises into training improves aerobic capacity. Becker et al. (2020) found that controlled breathing techniques significantly increased VO2 max. During winter months when turf access may be limited due to weather closures, hop onto an assault bike, a rowing machine and or ski erg and supplement with breathing programs to freshen up your aerobic base in more favourable conditions.

Enhanced Recovery Processes

Controlled breathing techniques enhance post-exercise recovery by promoting relaxation and better oxygenation, reducing muscle soreness and recovery time (Purvis et al., 2020). This is especially beneficial for master athletes where recovery rate deprecates with age. It should be a mandatory component of all recovery efforts post training and game.

Reduction in Performance Anxiety

Focused breathing techniques reduce performance anxiety. A meta-analysis by Merrett et al. (2018) highlighted the positive effects of breathing training on reducing performance anxiety.

Improved Mental Focus and Concentration

Breathing exercises enhance cognitive function and focus. Zubieta et al. (2018) found a correlation between breathing techniques and improvements in mental clarity and attention.

Other Psychological Benefits

Breathing techniques and mindfulness improve athletes' mental state during training and competition. Michalsik et al. (2023) reported that athletes with improved mental resilience and reduced anxiety had better performance metrics, including VO2 max.

• Team Sports Specific In team sports requiring quick energy bursts, breathing control is essential. Techniques taught through apps help athletes recover faster between plays and manage stamina (Birk et al., 2020). Michalsik et al. (2023) reported that athletes using breathing apps experienced enhanced VO2 max and improved aerobic performance.

So, take a deep slow breath and release slowly and maybe investigate breath training devices to include in your periodised training program as the benefits are like a breath of fresh air.

Bibliography

• Austen, J., et al. (2019). Biofeedback and Its Application for Athletic Performance. Journal of Sports Science & Medicine, 18(2), 312-322.

• Becker, W., Gierszewski, P., & Bader, R. (2020). Effects of breathing techniques on exercise tolerance and VO2 max in athletes: A systematic review. Sports Medicine, 50(6), 1113-1127.

• Birk, M., Haffejee, M., & Peters, J. (2020). "Impact of controlled breathing techniques in team sports." Journal of Sports Science and Medicine, 19(4), 622-627.

• Bishop, D. J., Edge, J., & Thomas, K. (2020). The effectiveness of breathing strategies in reducing exertional fatigue. European Journal of Applied Physiology, 120(3), 557-565.

• Cohen, S., & Herbert, T. (2017). Stress management through controlled breathing and mindfulness: a systematic review. Journal of Psychological Sciences, 72(4), 684-695.

• Ghosh, A., Kumar, P., & Sharma, R. (2021). "Effects of yoga breathing on aerobic capacity in team sport athletes." Journal of Bodywork and Movement Therapies, 25(2), 321-328.

• Lemaire, D., Dufresne, L., & Souchon, M. (2021). "Diaphragmatic breathing in athletes: a meta-analysis." Journal of Sports Sciences, 39(4), 455-467.

• López, C., Fernández, J., & Ríos, R. (2019). "Effects of inspiratory muscle training on physical performance: A systematic review." Sports Medicine, 49(11), 1817-1832.

• Merrett, Z. T., et al. (2018). Effects of Controlled Breathing Techniques on Performance Anxiety in Athletes: A Meta-Analysis. Journal of Sports Psychology, 15(1), 23-36.

• Michalsik, L. B., Madsen, K., & Thompson, T. (2023). "The role of breathing apps in enhancing VO2 max: A study in team sport athletes." International Journal of Sports Science & Coaching, 18(1), 101-110.

• Purvis, A., et al. (2020). The Role of Breathing Exercises in Recovery: A Systematic Review. Nutrients, 12(12), 3798.

• Smith, L. L., Cohen, M., & Williams, S. (2021). "The impact of controlled breathing techniques on VO2 max in trained athletes." Journal of Strength and Conditioning Research, 35(9), 2450-2461.

• Zainuddin, Z., Gabbett, T. J., & Newton, M. (2020). "Inspiratory muscle training improves measures of physical performance in elite soccer players." Journal of Sports Sciences, 38(4), 412-419.

• Zubieta, J. K., et al. (2018). The Effects of Breathing Techniques on Cognitive Functions in Sport. Frontiers in Human Neuroscience, 12, 350.