Breathing Techniques
Breathing is a vital part of managing energy on rides and helping muscles recover afterward.
A good breathing technique feed yours cells oxygen so that energy flows through the body and waste carbon dioxide is removed.
Deep breathing reduces anxiety and physical stress that can build up before a ride, especially when tackling a significant route.
Unconscious breathing is very shallow and keeps the body ticking over. As our body exerts itself, rapid or deeper breath is required to get the oxygen we need.
Deliberate breathing is a simple practice to improve your breathing capacity and reduce the need for rapid breathing.
NOTE: Oxygen is used to pacify passengers during an emergency on aeroplanes.
Common breathing patterns
- recovery ride: In for 4, out for 4 seconds
- Pre and post workout: In for 4, hold for 4, out for 4 seconds (box breathing)
Most riding will benefit for 4-2-4 breathing.
Deliberate breathing
The conscious, purposeful regulation of breath to calm the nervous system, reduce stress, and improve mental focus.
Deep and rhythmic breathing activates the parasympathetic nervous system, lowering heart rate and reducing cortisol.
Start practicing breathing in a pre-ride workout or yoga session.
Practice breathing though the nose for 2-3 seconds, followed by breathing out for 2-3 seconds.
Once this becomes comfortable, extend to 4 seconds in and 4 seconds out.
Then introduce a hold of breath, first for 2 seconds and increasing to 4 seconds.
Once practiced, it should be comfortable to breath in for 4, hold for 4 and out for 4 seconds.
Deliberate Breathing - US Army
What happens when we breath
Breathing in your diaphragm contracts downward, increasing space in the chest cavity allowing lungs expand into it. Muscles between ribs contract to pull the rib cage upward and outward.
As lungs expand air is sucked in through the nose and/or mouth, passing through your bronchial tubes to the alveoli (air sacs).
Oxygen from the air passes through the thin walls of the alveoli into red blood cells in the surrounding capillaries, trading places with waste carbon dioxide.
The heart pumps oxygenated blood to the rest of the body where cells use oxygen and glucose to produce Adenosine Triphosphate (ATP), the energy your body needs to work.
When cells make that energy, they create the waste product carbon dioxide. That carbon dioxide has to be removed from the blood and the body, which is why it is pushed from the cells back to the blood.
Breathing out the diaphragm and rib muscles relax, reducing the space in the chest cavity. Lungs deflate pushing carbon dioxide-rich air out through the nose or mouth.
Breathing out usually requires no effort. During physical activity the abdominal muscles contract and push your diaphragm against your lungs rapidly pushing air out of your lungs.
What Breathing Does For The Body
Cortisol
Cortisol is a vital steroid hormone produced by the adrenal glands, regulated by the brain's hypothalamus and pituitary gland.
Cortisol is the body’s primary stress hormone, managing metabolism, regulating blood pressure, increasing blood sugar, and supporting the sleep-wake cycle.
Chronic stress causes prolonged and high levels of Cortisol.