Sports Psychology, Mantras, Yoga and Breathing, Part 3 of 4
YOUR BREATH FUELS YOUR PERFORMANCE
It is all about creating length, extending and controlling. OWN THE POWER OF YOUR BREATH. Steady conscious breath increases blood oxygen flow, elongates muscles and allows the body to engage in more stressful work without the degenerative emergency response (“fight or flight”). All effects that allow us to focus and to reduce injury. You can even slow your heart rate and improve endurance at the height of physical and mental stress.
Try this:
When gun goes off/whistle blows, EXHALE and say
“I’ve got this.”
Breath Ratio Chart
Different kinds of breathing can enhance your mood, your recovery, your yoga, your life. Lengthening and then holding the exhale after all the air is expelled relaxes you, while lengthening and holding your inhalation increases your energy.
Be careful though. If you are feeling stressed, you’re better off using a balanced breath pattern, as holding your inhalation can make you more tense.
The breath ratios at the top of the chart are very relaxing while those at the bottom are energizing. If you pay careful attention and adjust your breathing accordingly, you can both relax and energize at the same time.
| Inhalation | Hold | Exhalation | Hold | Effect |
|---|---|---|---|---|
| 4 |
1 | 8 | 4 | Relaxing |
| 4 | 1 | 12 | 1 | Relaxing |
| 6 | 1 | 10 | 1 | Relaxing |
| 6 | 1 | 8 | 4 | Relaxing |
| 8 | 1 | 8 | 1 | Balanced |
| 6 | 2 | 6 | 2 | Balanced |
| 6 | 4 | 6 | 1 | Energizing |
| 6 | 6 | 6 | 1 | Energizing |
Basic Breathing Practice
1. Practice abdominal breathing.
Start by first lying comfortably on your back. Control and slow your breathing to an easy rhythm. Place one hand on the abdomen, close to the belly button. As you breathe, try to keep the chest wall still and pull air into the lungs by expanding the abdominal muscles. Your hand should rise and fall with each breath. Breathing should be done through the nose, not through the mouth. Inhalations and exhalations should be equal.
2. Learn to slow your breath. (ALA CHART ABOVE)
Using abdominal breathing, try to extend your breath for as long as possible without holding your breath. Inspiration and expiration should be equal. On your first attempts, your inspiration and expiration will be about 5-7 seconds each, but your goal is to extend each to 15 seconds, resulting in only 2 complete breaths in one minute. Don’t strain. Make it easy and comfortable. Work up to 15 seconds slowly. You can practice this one anywhere, even at a stoplight.
3. Count to 10:
Another simple breathing exercise is sequential count-to-10. Using abdominal breathing of normal length, begin counting each breath. Count first to up to 2 and then start over, 1-2-3. Continue with 1-2-3-4, and so forth, up to the sequence 1-10. It takes more concentration than you can imagine. Completion of two sequences of 10 often results in deep relaxation with lowered pulse rate and normalized blood pressure. This is also a great exercise to improve focus.
4. Create a space for visualization.
Find a space in the world that inspires you. It could be your yoga mat, a mountain top, under water or in a park. In this space, give yourself time, freedom and love to feel possibility and start to envision your future, big goals and your most ideal life. Be patient and know that this is for you.
5. Feel it
Bring your goals to the yoga mat. See how they feel in your body, move into them and close your eyes and breathe deeply. Your body always knows what feels right and when. Listen. (Explore forward folding poses e.g. Downdog, child pose, butterfly/bound angle, etc. where you are LITERALLY gazing into/toward yourself. It is a perfect time of self reflection, tapping into your heart’s vision, repeat your mantra, spend time with your goals.)
6. Let go
Let go of how it should look and be open to the path that your life will take you, what doors open or which conversation transpires to get you closer to reaching your goals.