CrossFit® pushes you to the limit, it's well known, but you are sure you are breathing well during the WOD? The simple act of breathing the right way can increase your performance!
Find out how to increase yours force and endurance and speed up recovery, simply improving your breathing.
Index
The task of breathing and recovery
Recovery and breathing are key in CrossFit® because they allow the body to regenerate, improve strength and resistance, prevent injuries and restore energy balance.
Good recovery also promotes emotional and mental stability, reducing stress and anxiety. Correct breathing ensures adequate supply of oxygen to muscles, improves core stability, reduces fatigue and helps maintain concentration.
Beyond Oxygen: Why Breathing Matters
Breathing doesn't just mean taking in oxygen and expelling carbon dioxide. Correct breathing can do so much more for you:
- Core Power: strong and controlled breathing nourishes the stability of the core. Think of it like inflating a balloon inside your abdomen: That pressure helps prepare you for heavy lifts and protects your spine.
- Accident Prevention: Improper breathing can lead to poor posture and movement patterns, increasing the risk of injury.
- Mental Power: Concentrated breathing calms the nervous system, helping you stay clear and focused under pressure.
- Faster Recovery: Effective breathing helps eliminate metabolic waste and promotes relaxation, speeding recovery between workouts.
Are You Breathing the Wrong Way?
Many CrossFitters fall into the trap of shallow chest breathing, especially when things get tough.
This limits your oxygen intake and puts your body in a state of stress; The key to unlocking your full potential is diaphragmatic breathing, also called abdominal breathing or 360-degree breathing.
Here's how to practice diaphragmatic breathing:
- Place one hand on your belly and the other on your chest.
- Inhale deeply through your nose, feeling your belly expand in all directions (your chest should move minimally).
- Exhale slowly through parted lips, letting your belly contract.
Practical Tips for CrossFit®
Let's see some tips for correct breathing:
- Nasal Breathing for Endurance: Challenge yourself to breathe through your nose during warm-ups and the lighter parts of your WOD. This promotes better oxygen utilization and recovery.
- Breathing Instructions: Link your breath to specific movements: “Exhale at the top of one snatch,” “Inhale deeply before a deadlift.” These tips can help you maintain form and improve performance.
- Breathing as Training: Dedicate 5-10 minutes a day to focused breathing work to improve your performance in CrossFit®.
Respiratory Muscle Training
All that talk about breathing technique is very helpful, but what if you could make the breathing muscles themselves stronger and more efficient?
This is where training comes in respiratory muscles (RMT).
Think of RMT as weight lifting for your lungs! Over time, this training strengthens the diaphragm and other respiratory muscles.
Here's what this means for your CrossFit® performance:
- More Power, Less Fatigue: Stronger breathing muscles allow you to take in more oxygen with less effort, delaying the feeling of “shortness of breath” during intense WODs.
- Enhanced Resistance: RMT helps you maintain strong, efficient breathing patterns longer, so you can push yourself harder towards the end of those grueling workouts.
- Faster Recovery: By optimizing oxygen flow, RMT can help eliminate metabolic waste products faster, reducing soreness and speeding recovery between sessions.
How to Get Started with RMT
There are several RMT devices on the market. It's a good idea to consult a physical therapist or sports coach who is knowledgeable about RMT to find the best program for your needs.
While RMT does not replace the importance of breathing awareness during WODs, it can be a powerful tool alongside your CrossFit® training.
In conclusion, taking the time to perfect your breathing will not only improve your performance in CrossFit®, but will also help you prevent injury and recover faster.
Breathe well, train better!
And you, did you know these tips for optimal breathing for your WOD? Let us know in the comments and also follow us on our telegram channel
