HRV (Heart Rate Variability) and breathing. How does breathing training improve HRV and reduce stress in sports?

The connection between breathing and stress, endurance and recovery in sports is increasingly supported by both scientific research and practical training experience. Simple breathing techniques can significantly reduce stress and improve parameters such as HRV (Heart Rate Variability - the variability in time between each heartbeat).

By practicing controlled breathing, athletes can improve their focus and mental clarity, which are key in high-pressure situations. What’s more, these techniques help regulate the autonomic nervous system, promoting a state of calm and alertness that is beneficial for both training and competition.

What is HRV and why is it so important for athletes?

HRV, or heart rate variability, is an indicator of the health and condition of the nervous system, especially the autonomic nervous system, which controls the stress response and recovery of the body. Higher HRV means a better ability of the body to adapt, recover from exercise and manage stress. Regular monitoring of HRV allows athletes to optimally adjust their training and avoid the negative effects of overtraining.

In athletes, a high HRV level indicates good form, optimal regeneration and effective adaptation to intensive effort. On the other hand, a low HRV value indicates overtraining, fatigue and even an increased risk of injury. Long-term low HRV can also lead to weakened immunity and an increased risk of infection.

How does breathing affect HRV?

Breathing is a key factor in regulating our nervous system. The way we breathe directly affects the activation of two parts of it:

• Sympathetic nervous system – responsible for the “fight or flight” response (increased heart rate, muscle tension, stress).
• Parasympathetic system – responsible for regeneration, relaxation and lowering the heart rate.

Through conscious breathing training, you can increase the activation of the parasympathetic nervous system, which leads to an increase in HRV and a reduction in tension and stress.

Breathing techniques to improve HRV

We recommend a few key principles of breathing training:

Nose breathing

nasal breathing increases nitric oxide (NO), which dilates blood vessels, improving circulation and oxygenation of the body. Nose breathing slows and calms breathing, which helps activate the parasympathetic nervous system, positively affecting HRV.

Reduction of tidal volume (Breathe Light)

Maciej Szyszka emphasizes the importance of gentle, almost imperceptible breathing. The goal is to slightly reduce the volume of inhaled air, which increases the level of carbon dioxide (CO₂) in the body, facilitating the release of oxygen to cells (the Bohr effect). This way of breathing increases the efficiency of breathing, reduces stress and speeds up regeneration.

Apnea (breath holding) exercises

Short breath-holds increase CO₂ tolerance and cause the release of red blood cells from spleen stores, increasing the body's ability to transport oxygen and thus improving performance and HRV. Regular practice of these exercises strengthens the body's resistance to physical and emotional stress.

Benefits of Breathing Training for Athletes

Higher HRV and better recovery

Regularly practicing nasal breathing not only helps reduce muscle tension and calm the mind, but also improves the quality of sleep. Improving the quality of sleep is crucial for athletes, as it allows for more efficient recovery, ensuring the body is well-rested and ready for the next training session or competition.

By promoting a state of relaxation, nasal breathing supports the body's natural repair processes, leading to faster recovery and improved overall performance.

Stress reduction

Thanks to the ability to control breathing, athletes can cope more effectively with tension and stress before competition, which leads to better concentration and faster decision-making in decisive moments.

Breathing techniques help achieve a state of inner calm that is invaluable in moments of pressure, allowing athletes to focus on their goals and maximize their performance.

Reducing the risk of injury

Improved blood flow and oxygenation of muscles, reduced stress and lower muscle tension reduce the risk of injuries, which is crucial for athletes who need to avoid breaks in training.

Regularly practicing breathing techniques supports the flexibility of muscles and tendons, which additionally protects against injuries.

Improving strength and performance

By optimizing oxygen utilization, athletes can sustain long-term physical activity at higher intensity.

With this increased use of oxygen, athletes are able to improve their endurance, allowing them to push their limits and maintain peak performance for longer periods of time, which is crucial in high-intensity competitions.

Better concentration and self-confidence

By mastering controlled breathing techniques, athletes can maintain calm and clarity of mind even during the most intense and stressful moments of competition.

This ability to remain calm under pressure not only improves performance, but also increases confidence, allowing athletes to make quick and strategic decisions that can mean the difference between victory and defeat.

Summary

Breathing training is a powerful tool that allows athletes to optimize their health and sports parameters. Regular use of simple breathing techniques improves HRV, supports recovery and significantly reduces the stress associated with sports competition.

This allows athletes to perform better, recover faster, reduce the risk of injury and stay in top shape for longer, while enjoying better mental and physical health.