A sharp, shooting pain just below your ribs, tight shoulders and neck, losing leg power before the crest of the hill: all of these ailments have struck even the most powerful runners, slowing them down and preventing them from running at their full potential. How an athlete uses their breath can greatly affect any race, whether it is a maxed out 5k or a multi-day ultra effort. The ideas below are taken from mindfulness practices and are geared towards creating a relaxed state.

What difference does a breath make?

It is obvious that we need consistent oxygen to function well, (think of the last time you tried to train with a head cold.) Though it seems that breathing is completely automatic, it is a powerful tool that can give an athlete a competitive edge. Just like race specific workouts, learning how to use your breath to increase power and prolong stamina takes practice. Increased oxygen and open breathing posture helps muscles run without fatigue longer, improve stress, and manage pain, all while keeping the brain sharp. In a hard workout or race, this can keep the athlete engaged and focused on the goal, if practiced during an easy or long run, it can help bring more awareness to the body and athletic function.

Breathing Warm-Ups

Breathing warm-ups are a great way to get your lungs ready for a hard workout, a run at a higher elevation, or can help athletes who might struggle with anxiety.

Before you begin, place one hand on your chest and the other on your belly. Breath deep and fully, making sure both your chest and belly expand with each breath. If breathing too shallow, only one will expand. Practice self-masery over your breath by practicing only expanding one, then the other. Notice the differences you feel in your body.

Take at least five breaths through your nose that expand both your chest and your belly, hold for a beat, then release slowly through your mouth. Use this time to pay attention to any discomfort in your breath (are you congested, do your lungs burn, or you having trouble focusing?)

Next, move on to some chest-opening exercises. Roll your shoulders up to your chin, then back and down, pinching them together. Repeat while relaxing your neck and back from any tension. Once your shoulders and neck are loose, bring your hands up to cactus pose, again pushing your shoulder blades back and together. Try to practice the previous breathing practice while holding the pose. Pay attention to tightness or poor posture. Allow yourself to move slowly and correct poor form; it will be easier to do before the run opposed to mid-workout.

Bring your arms down and out with your palms facing out and your thumbs up (the same way they will be positioned while running) and again open your chest while taking full breaths. Work on teaching your body to stay opened and relaxed, especially before a strenuous workout or race. Just as before, start creating a practice of finding good form and teaching your body to fall in that position without too much thought or force.

Finally, bring your hands behind your head and neck into prayer pose. This is extremely important if you will be carrying a pack or have spent the day slouched in the office. Continue to play with your breath and focus on the control you have. This will help you find a place of peace and relaxation, easing any anxiety that you might be carrying from your day.

Using Breath Work on the Run

Using Breath control on the hills

When powering your way up a hill, first notice your posture. Are you slumping over or looking at your feet? If so, work on straitening our your back, letting your lean come from your hips. Open your chest and look ahead, breath deep and full and slow your stride until your heart rate and breathing regulate. Then draw from the full power of your breath and increase your power.

Breathing to power yourself through a race

Imagine if you were trying to race while wearing ankle weights-that is what you are doing to your power if you race without proper breathing management. You are denying your starving muscles the oxygen they need to push you to glory while convincing your body you are in a stressful situation. If you catch yourself getting short of breath, take a moment to move your had to your had to your heart or belly and remind yourself to breath deep. Likewise, if you find yourself tensing at the shoulders or neck, take a deep breath and exhale loudly, shaking out your arms and head in the process. These quick practices can help you regulate your rhythm while getting you back on track.

Breath as pain management

One of the biggest indicators of poor breathing habits are “side stitches.” However, achy and fatiguing muscles can also be indicators of become oxygen deficient (especially if racing at a higher elevation or increased effort.) When you feel the discomfort, take a deep, full breath “into the pain.” This means actually visualizing your breath pushing new, clean, oxygen into the source of pain. The, exhale fully, imagining the pain or discomfort flowing out of your body. Some athletes find it helpful to visualize a powerful color flowing into their body while exhaling negative feelings represented as a contrasting color. This visualization practice is not necessary, but can greatly help the practice of increasing oxygen flow while distracting you from the moment of discomfort.

As you experiment with what breathing practices work well for you during activity, also look at times you are short of breath or feel weak during the day. Pay attention to times your breath is shallow, your posture is hunched, or you have tightness in your chest, shoulders, or neck. Use simple breath-work to form good habits and gain a better understanding of yourself and your rhythms.