From a physiological perspective, breathing is the
process of moving air in and out of the lungs, by inhalation
and exhalation, in order to enable the life-sustaining
exchange of oxygen and carbon dioxide in and out
of the blood. Other than this physiological regulation,
breathing also has an important influence on cognitive,
affective, and behavioral regulation. In sport, breathing
techniques can be used as activation and relaxation
techniques. As an activating technique, such as the
Valsalva maneuver, breathing is used to assist athletes
in competition such as weightlifting. By Valsalva
maneuver, a deep breath is held while lifting the
weight. This creates a forced exhalation against the
closed airway and leads to greater intraabdominal and
thoracic pressure, which in turn results in a decreased
venous return. As a result of this activating mechanism,
weightlifters are able to lift more weight. As a relaxation
technique, the most efficient breathing technique is
slow-paced breathing. Slow-paced breathing is based on
the coupling of breathing and heart rate, with heart rate
getting faster while inhaling and slower while exhaling.
During slow-paced breathing, the exhalation will be
slightly longer than the inhalation, in order to provoke
a slowing or ‘braking’ effect on the heart, triggering
relaxation. More specifically, slow-paced breathing will
require following a specific pattern of inhalation/
exhalation at a determined breathing pace (an average
of six cycles per minute). Following this breathing pattern
brings together the effects of blood pressure and
respiration on heart rate, provoking what is known as a
resonance effect. At the physiological level, slow-paced
breathing improves gas exchange and oxygen saturation,
while simultaneously positively influencing the
regulation of cognition, emotion and behavior at the
psychological level. Athletes can use this simple breathing
technique as an efficient way to cope with pressure
during competitions, helping them to stay focused and
make the best decisions on the field.
