The Science of Breathing: Can How You Breathe Make You Fitter?
We breathe over 20,000 times a day without thinking.
But did you know that this natural habit can make us more fit?
The recent advances in sports science, medicine, and psychophysiology have revealed that how we breathe can have an impact on our fitness and overall well-being.
At the National Wellness and Fitness Association (NWFA), we believe that every American must take charge of their health, which is why, today, we're taking a closer look into the science of breath.
Why Breathing Deserves More Attention
You might have seen those historic yogic practices and meditation that emphasize breath awareness. It is a way for those fitness gurus to regulate the body's energy, or "prana."
Modern science is finally catching up.
Breathing techniques are now considered important not just for stress reduction but also for physical performance. We all saw it during the COVID-19 pandemic, when the importance of strong respiratory health became clear, and everyone was interested in breathwork once again, back to the basics.
Recent studies also show that resonant frequency breathing, which is performed around six breaths per minute, can improve and even boost heart rate variability (HRV), reduce anxiety, and enhance mental clarity.
So, can you extend these benefits to physical performance as well? Of course, particularly in endurance sports like running.
Nasal Breathing and CO₂ Tolerance
Breathe through the nose instead of the mouth. This might sound like a regular practice, but it has many benefits.
Nasal breathing improves oxygen efficiency by increasing nitric oxide production, which in turn improves blood flow. An improved blood flow filters, warms, and humidifies incoming air, something that mouth breathing can never do.
Another concept that is gaining popularity is CO₂ tolerance. You might think that CO₂ is just a waste gas, but it plays a vital role in how oxygen is delivered to our cells.
When we over-breathe, which is also known as hyperventilation, we lower the level of CO₂ too much. This causes restriction of blood flow to the brain and muscles.
This is why you will see many athletes and freedivers training to tolerate higher levels of CO₂, as it helps them improve their focus and stamina.
Breathing and Fitness
Our breathing muscles, from the diaphragm to the pelvic floor, form a sort of "canister," which is responsible for the posture, spinal stability, and even digestion in our body.
But when you disrupt your breathing mechanics, you are not just affecting the oxygen intake but also everything from gut health to voice quality.
The diaphragm's movement also affects intra-abdominal pressure. This is responsible for circulating blood, lymph, and cerebrospinal fluid, and even micro-massages the heart and influences baroreceptors that regulate blood pressure. So, what should you do? Practice optimal breathing patterns not only during your exercise but during your day-to-day life functions as well.
Psychological Gains and Physical Performance
Let's come back to our main focus – the mind-body connection.
Studies have found that proper breathing can improve emotional regulation as well as mental resilience, and these two factors are necessary for peak performance.
Athletes enjoy a boost in perceived self-efficacy when they control their breathing, especially when they are in a high-stress competition.
Conclusion
At NWFA, we believe that breathing is more than just a life function. No matter if you're an athlete or just someone who wants to feel better, your breathing pattern might help you achieve your fitness goals faster than you planned.