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Breathing is an essential aspect of life, yet it’s often something we take for granted. We are born knowing how to breathe. But, the difference between us and infants is that infants are better at breathing than we are. Go watch a baby breath and you will see that they are breathing through their diaphragm and stomach. Now, pay attention to your breath; I am almost certain your chest is what is moving.

In sports, proper breathing can make a significant difference in performance and recovery. Injured athletes can benefit greatly from learning to breathe correctly. Breathing can increase blood flow, promote relaxation, and help the body work more efficiently to promote healing. However, not knowing how to breathe correctly can lead to using muscles improperly, putting too much tension on an injured area, and focusing on the pain instead of the healing process.

Why is breathing important?

Firstly, proper breathing helps to increase blood flow. When we breathe deeply and fully, we allow more oxygen to flow into our body, which can help to speed up the healing process. This type of breathing looks more like an infant’s breathing. By learning to lower our diaphragm and engage our full core during breathing we are then able to take a full breath. When we breathe deeply and slowly, we are can increase the flow of oxygen and nutrients to the muscles, tissues, and joints. Furthermore, deep breathing can help to flush out waste products and toxins from the body, which can also help to speed up the healing process.

On the other hand, not knowing how to breathe correctly can have negative effects. Holding the breath or breathing shallowly (the way most people are used to doing it) can lead to muscle tension and pain, which can slow down the healing process. Additionally, focusing on pain rather than healing can prolong recovery time. You don’t want to be out any longer than you need to be. So, take some time and learn to breathe efficiently.

Secondly, good breathing habits are beneficial in reducing stress and anxiety and promoting relaxation. Injuries can be a source of stress for many athletes. Especially when they are unable to participate in their sport or engage in physical activity. However, deep breathing can help to calm the mind and reduce stress levels, which can help to improve mood, reduce anxiety, and promote better sleep. All three of these things are vital to the best recovery.

How does breathing promote healing?

One of the main reasons breathing techniques are important for injured athletes is that they help manage pain. Pain can be miserable. But, it is a natural response to injury and can often be intense, especially when it comes to athletic injuries, surgeries, and physical therapy. However, proper breathing can help release endorphins, which are natural painkillers produced by the body. This can help to reduce the perception of pain and make it easier for the athlete to move around, perform daily activities, and engage in rehab exercises.

Also, improved breathing mechanics can help to improve focus and concentration. Many athletes find that breathing techniques can lead to a clearer mind and become more focused and centered. This can help them to perform at their peak, especially when they are forced out of their routines and comforts.

Lastly, breathing can help to improve mobility and flexibility. When we breathe deeply and fully, we are able to expand our lungs and diaphragm, which helps to stretch and loosen the muscles around our rib cage and spine. This can help reduce stiffness, relieve tension, and promote greater flexibility and range of motion. Injuries create stiffness, fear of movement, and even immobilization in some injuries. As a result of good breathing, injured athletes can move more freely and easily, which can speed up their recovery and reduce the risk of further injury. There will be limitations on how much you can move and breathing won’t change that. But, to the areas that you can move, it will provide mobility and flexibility.

Top 3 Techniques

I have 3 breathing techniques that I teach pretty much every athlete and patient that I have come through my clinic. As a key I have all athletes have a rhythm to their breathing that is a 3-second inhale, 3-second pause, 3-second exhale, then a 3-second pause, and then repeat. Each cycle is one rep. Also, breathe in through the nose and out through the mouth. Check out my TOP 5 list of breathing techniques that provides videos for education on what athletes need to do to learn to breathe properly. So, without further ado my TOP 3…

#1 WALL BUG BREATHING

My favorite breathing exercise to do with injured athletes is technically a core exercise (a dead bug). I recently started to use this technique regularly. I try to teach this exercise to every patient if they are an athlete or not. Even though it is a core exercise, instinctively your brain starts to take a proper breath. This technique is a combination of simplicity and effectiveness. The easiest way to start is lying on your back with your hands above your head pushing up against a wall, a couch, or whatever is going to provide resistance, and knees bent and feet flat on the floor. But, if you are unable to lie on your back you can sit or stand and push down on a table or against a wall. Your legs can also be straight. If you have done a dead bug core exercise this is the basic version that is focused on breathing.

To make this a breathing exercise I like to have athletes hold for a breath count (inhale, exhale) rather than a rep count. Usually, I have athletes start with 3 reps (as defined above) before taking a break and then increase that as able. Also, with this one, the focus is on expanding the whole stomach. So, you should feel your back pushing into the floor, your sides expanding out, and your core moving towards the ceiling. You should feel tension/pressure build up in a cylinder between your hips and chest.

#2 360 BREATHING

360 breathing can be performed in any position (sitting, standing, or lying on your back). In wall bug, you have to be on your back to perform. #3 alligator breathing is done laying on your stomach. So, if your injury does not allow you to lie on your back or stomach this is a great alternative. Use the same rhythmic hold for this exercise.

In whatever position you choose to do this breathing, start with your hands wrapped around your stomach. Place your fingers towards your belly button and your thumb on the small of your back. As you focus on breathing your thoughts should be on pushing your hands out with each inhale and then relaxing with each exhale. Think about your core being like a balloon; each time you inhale that balloon expands and with each exhale that balloon deflates. You can also focus on individual areas of breathing. Examples would be just fingers, just thumbs, right hand, left hand, or individual fingers or thumbs.

#3 ALLIGATOR/CROCODILE BREATHING

As previously stated, Alligator or crocodile breathing is performed by lying on the floor on your stomach with your forehead resting on your hands. As usual, breathe in through your nose and out through your mouth. What you are focused on is pushing your stomach into the floor and expanding your back toward the ceiling with every breath. Perform a standard breathing rep. The floor gives you an external queue of where to breathe.

Alternative Breathing Techniques

These final 2 techniques I don’t like as much but they are still very beneficial. I don’t like them as much because they are very in the moment. Meaning once you are done with the practice you tend to go back to how you were breathing before. I feel with the first 3 there is a tendency to continue the proper breathing into daily life. The last 2 I think create a reliance for your brain on your posture. They are physical vs. intuitive.

DIAPHRAGMATIC BREATHING

This breathing technique is taught a lot by mental coaches/therapists, physical therapists, athletic trainers, and doctors. This type of breathing is where you sit or stand and place one hand on your chest and the other on your stomach. With your eyes closed your focus is on moving the hand that is on your stomach not on your chest. This gives you a physical sense of where your breath is going. As you get better it should be easier for you to move your stomach and not your chest. With this technique, you are also breathing in through your nose and out your mouth.

FOCUSED BREATHING

Focused breathing is more like meditative breathing. This would be where you sit in a quiet room, with your eyes closed, and just breathe. This is great for breathing and relaxation but, you’re not getting the full benefit of proper breathing mechanics. This is a time to feel the air coming into your body and then the air leaving your body. This is also the hardest technique on this list I believe. If you are not good at breathing into your belly you won’t be able to do this for an extended period. An example of this that you may have heard of is square breathing. A 3-second inhale, a 3-second hold, a 3-second exhale, and then another 3-second hold. And then repeat this for a few minutes and increase that time as you get better.

Last note on techniques

Make sure to check out the blog post “Top 5 Best Breathing Techniques for Injured Athletes for Better Recovery”. In addition to these techniques, injured athletes can also try yoga or meditation. Yoga and meditation with practice can have similar benefits to proper breathing. But, like breathing this also needs regular practice.

*Medical Disclaimer*

It’s important to note that injured athletes should always consult with their doctor, athletic trainer, or physical therapist before starting any new breathing techniques, as some techniques may not be appropriate for certain injuries. They can help you to identify which breathing technique is the best for your injury and help you to integrate it into your rehab program.

Final Thoughts

Finally, proper breathing can play a crucial role in injury recovery and rehabilitation. Injured athletes can benefit greatly from learning to breathe correctly, as it can increase blood flow, promote relaxation, and help the body work more efficiently to promote healing. By trying different breathing techniques, injured athletes can reduce pain and tension and speed up the healing process.

Remember, the key to any kind of healing is to give the body the time and space it needs to repair itself, and breathing properly can play a big role in that. The next time you take a break, take a moment to focus on your breathing and see if you can bring yourself back to your roots of being an infant and breathe through your abdomen. And always remember 3 seconds in, pause, 3 seconds out, pause.