Improving Athlete Performance: The Importance of Breath Health for College Athletes
by Joe Somodi, Mental Performance Coach
A Call to Action
Introduction
Did you know optimal breath health is vital to athletes' well-being and performance? Despite its importance, many athletes, coaches, and administrators remain unaware of their breathing patterns and the potential consequences of unhealthy habits. College athletes who rely solely on their autonomic nervous system for breath regulation risk experiencing mental and physical setbacks. Recognizing the adverse effects of breathing pattern dysfunction highlights the urgent need for specialized breath training programs to enhance athletes' performance and preserve their health.
The Prevalence of Dysfunctional Breathing in Athletes
Recent research reveals that between 30% and 50% of athletes may suffer from unhealthy breathing patterns. These estimates are likely conservative, given the intense physical and mental demands faced by college athletes. The May 2022 NCAA Athlete Well-Being Study confirms that college athletes are experiencing significantly increased levels of stress - up to 250% higher than pre-pandemic levels. Stress and breath health are closely related, as persistent and unconscious breath pattern dysfunction can trigger stress-like responses throughout the body, adversely affecting digestion, nerves, muscles, heart rate, and circulation. Furthermore, this dysfunction can cause the mind to become hyperactive, amplifying negative emotions and thoughts, ultimately leading to worry, anxiety, fear, and depression.
The Detrimental Effects of Mouth Breathing
Mouth breathing, an often overlooked aspect, significantly contributes to suboptimal breath health among athletes. Coaches rarely instruct players to keep their mouths closed; however, studies reveal that mouth breathing can result in an agitated mind, poor sleep, fatigue, brain fog, and diminished focus and concentration. Mouth breathing is also directly responsible for creating the pattern of breath pattern dysfunction. The mouth has to be closed for the diaphragm to work optimally and for effective gas exchanges in the lungs. A study published in the journal Chest demonstrated that nasal breathing, in contrast to mouth breathing, enhances oxygenation and boosts athletic performance. Nasal breathing also fosters a calm mind, restful sleep, mental clarity, and heightened focus and concentration. Achieving optimal breath health hinges on consistent nose breathing, a vital component of the respiratory process that moisturizes and filters the air while promoting diaphragmatic breathing.
The Impact of Dysfunctional Breathing Patterns on Athlete Performance
Breath pattern dysfunction can intensify during sports activities or sleep, significantly impacting an athlete's performance and health. Breath health greatly influences numerous aspects of an athlete's life, including sleep, concentration, flow states, resilience, breathlessness, injury prevention, recovery, stress management, and immune function. Both resilience and the capacity to achieve flow states are intrinsically linked to optimal breath health. Athletes need optimal breath health to skillfully navigate the myriad challenges faced on and off the field. Neglecting the importance of proper breathing may inadvertently result in dysfunctional breathing patterns, which are further exacerbated by the inherent stress of being a college athlete.
The Need for Breath Health Education and Training
Although yoga instructors and sports psychologists may introduce general breathing techniques, they often need more extensive knowledge and expertise in the science, research, and specialized training necessary for teaching optimal breath health. Their basic understanding of the breath leads athletes to believe that breathing is something to regard only in times of worry. However, our breathing is continuous, and dysfunctional patterns can aggravate existing physical or mental challenges that athletes strive to manage. With over 20,000 breaths taken daily, it is of utmost importance to ensure that most of these breaths are healthy—light, slow, deep, silent, regular, and effortless. Achieving this requires dedication and consistent breath training.
Implementing Breath Training for College Athletes
To achieve optimal breath health, athletes must implement knowledge and training. While physical fitness alone cannot improve breathing, breath training can enhance physical fitness. It is imperative for colleges and high schools to allocate dedicated time, focus, and resources to restore and maintain healthy breathing habits among their athletes.
Training athletes to optimize their breath health will strengthen their mind-body connection, providing them with a stable foundation to return to whenever needed, both on and off the field. Investing in breath training will undoubtedly lead to healthier, more resilient athletes who can perform at their peak. It is essential for college administrators, coaches, and fellow students to champion breath health education and training in athletic programs, ultimately empowering athletes to reach their full potential and improve athletic performance.
