Breathwork for Performance

The Science Behind Breathwork in Sports

Oxygen efficiency affects performance and recovery. Breathwork aids with oxygenation and optimal breathing plays a pivotal role in benefiting multiple systems within the body, as well as being key in switching between fight and flight and rest and recover states. Breathwork is an important tool in balancing the sympathetic (fight or flight) vs parasympathetic (rest and digest) responses within the autonomic nervous system. It affects how we think, feel, behave and perform; reducing stress and improving focus, helping stay calm under pressure.

Techniques for Athletic Performance

Diaphragmatic Breathing: Strengthens core stability & prevents shallow breath fatigue. 

Nasal Breathing: Increases endurance and regulates CO2 levels.

Box Breathing: Enhances focus, calmness & control during competition.

Hypoxic Training (Breath Holds): Boosts lung capacity & tolerance to high-intensity exertion.

Breathwork for Recovery & Injury Prevention

Deep breathing promotes muscle relaxation and reduces inflammation; recommended for all athletes to promote optimal recovery and performance. Active recovery breathing is a great tool to speed up heart rate regulation post-workout. Such a simple tool can have such a profound effect in ensuring a swift recovery, taking vital time away from sport.

Furthermore, proper conscious breathwork techniques supports joint health; highlighting the link between breathing and mobility.

Case Studies & Practical Applications

Just last year, we saw how Stuart Sandeman coached the England football team, during the Euros tournament to “disrupt negative thought patterns, release tension and increase flow.” Other skills incorporated include visualisation and music, which he says “has the power to amplify, evoke, emote and help people transcend their ordinary state to improve mood, performance, and wellbeing.”  Many other athletes, including Michael Phelps, LeBron James, and Mac Jones, have incorporated breathing techniques into their training, having understood their value for managing pressure and enhancing performance.

One way to start to start breathwork, as an athlete, may be to improve mindset.  Releasing negative thought patterns and embracing motivational emotions can have a profound effect on our mental wellbeing.  Taking long, deep breaths, solely through the nose, whilst focusing on the heart centre and visualise breathing in self compassion, joy and celebration in to this heart space can create neurological shifts and affect long term performance.

How to Incorporate Breathwork into Training Plans

Different techniques are available to suit each party of an athlete’s training schedule; whether that be for strength, endurance or recovery.

Group breathwork sessions with a qualified trainer can boost morale within a team sport, whereas a series of 1-1 sessions with a performance athlete can diagnose current breathing patterns and recommend areas/techniques that would be best suited to improve performance or recovery.