Both scientific research and practical training experience increasingly support the link between breathing and stress, endurance and recovery in sport. Simple breathing techniques can significantly reduce stress and improve parameters such as HRV (Heart Rate Variability – the variation in time between each heartbeat).
By practising controlled breathing, athletes can improve their concentration and mental clarity, which are crucial in high-pressure situations. What’s more, these techniques help regulate the autonomic nervous system, promoting a state of calm and readiness 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 body’s stress response and recovery. Higher HRV means better ability to adapt, recover after exercise and manage stress. Regular monitoring of HRV allows athletes to optimise their training and avoid the negative effects of overtraining.
In athletes, a high HRV level indicates good form, optimal recovery and effective adaptation to intense exercise. Conversely, a low HRV value indicates overtraining, fatigue and even an increased risk of injury. Prolonged 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:
The sympathetic nervous system – responsible for the ‘fight or flight’ response (increased heart rate, muscle tension, stress).
The parasympathetic nervous 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 several key principles of breathing training:
Breathing through the nose
Breathing through the nose increases nitric oxide (NO) levels, which dilates blood vessels, improving circulation and oxygenation of the body. Breathing through the nose slows down and calms the breath, which helps activate the parasympathetic nervous system, positively affecting HRV.
Reducing breathing volume (Breathe Light)
Maciej Szyszka emphasises 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 the cells (Bohr effect). This way of breathing increases the efficiency of breathing, reduces stress and accelerates regeneration.
Apnea exercises (holding your breath)
Short periods of breath holding increase CO₂ tolerance and cause the release of red blood cells from the spleen’s 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
Regular practice of nasal breathing not only helps to reduce muscle tension and calm the mind, but also improves sleep quality. Improving sleep quality is crucial for athletes as it allows for more effective recovery, ensuring that 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
With controlled breathing skills, athletes can cope more effectively with tension and stress before competitions, leading to better concentration and faster decision-making in crucial moments.
Breathing techniques allow athletes to achieve a state of inner calm, which is invaluable in moments of pressure, enabling them to focus on their goals and maximise their performance.
Reduced risk of injury
Improved blood flow and oxygenation of muscles, reduced stress and less muscle tension reduce the risk of injury, which is crucial for athletes who need to avoid interruptions in their training.
Regular practice of breathing techniques supports muscle and tendon flexibility, which further protects against injury.
Improved endurance and performance
By optimising oxygen utilisation, athletes can maintain prolonged physical activity at a higher intensity.
Thanks to this increased oxygen utilisation, 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.
Improved concentration and confidence
By mastering controlled breathing techniques, athletes can maintain calmness and clarity of mind even in the most intense and stressful moments of competition.
This ability to remain calm under pressure not only improves performance but also boosts confidence, enabling athletes to make quick and strategic decisions that can determine victory or defeat.
Summary
Breathing training is a powerful tool that allows athletes to optimise their health and athletic performance. Regular use of simple breathing techniques improves HRV, aids recovery and significantly reduces the stress associated with athletic competition.
As a result, athletes can achieve better results, recover faster, reduce the risk of injury and maintain high performance for longer.jednocześnie ciesząc się lepszym zdrowiem psychicznym i fizycznym.