The Importance of Addressing Breathing Pattern Disorders in Athletes
by Joe Somodi, Mental Performance Coach
Prevalence of Breathing Pattern Disorders in Athletes
Breathing pattern disorders, also known as dysfunctional breathing, can cause problematic breathing and symptoms such as breathlessness. It can be caused by psychological or physiological habits, such as breathing too deeply, breathing too fast (both symptoms of hyperventilation), upper chest breathing during rest, or breathing irregularly with frequent breath-holding or sighing. Research has shown that breathing pattern disorders are prevalent, affecting 9.5% of the studied adult population. The incidence rises to 29% among those with asthma and 75% of those with anxiety. It's no surprise that breathing pattern disorders are common, as conditions such as asthma, anxiety, panic attacks, and stress can all negatively impact breathing patterns, creating a vicious cycle of poor breath health. The college athletic community should take note that anxiety directly affects breath health and athletic performance. A May 2022 NCAA Athlete Well-Being Study confirmed that college athletes are experiencing increased levels of stress - 150-250% higher than identified before the COVID-19 pandemic.
Breathing dysfunction can affect anyone, regardless of their fitness level or overall health. Even athletes who appear to be physically fit may experience suboptimal breath health that can limit their performance. Several studies have highlighted the prevalence of dysfunctional breathing patterns among athletes. For instance, a 2013 study published in the Journal of Athletic Training evaluated 100 collegiate cross-country runners and found that 29% exhibited suboptimal breathing patterns. The most common patterns identified were thoracic breathing, breath holding, and over-breathing. Another study published in the International Journal of Sports Medicine in 2018 investigated 61 elite swimmers and found that 41% of them displayed dysfunctional breathing patterns. The researchers also discovered that swimmers with suboptimal breathing patterns had slower swimming times than those with normal breathing patterns. A recent study published in Japan in 2022 revealed that 90% of the 2,000 athletes they studied had suboptimal breathing patterns. These studies underscore the importance of recognizing and addressing dysfunctional breathing patterns in athletes to optimize their performance and overall well-being.
Visible Symptoms of Breathing Pattern Disorders
Visible symptoms of breathing pattern disorders can include gasping for air, getting tired too soon during exercise, and rapid and shallow breathing into the upper chest. If you notice your upper body moving even when relaxed (such as seated while watching television), you may be using too many accessory breathing muscles - neck, shoulders, upper chest, and upper back - leading to low blood carbon dioxide (CO2) levels. This sensitivity to CO2 can result in feelings of air hunger, cold hands and feet, and anxiety.
The Oxygen Advantage Method for Breath Training
To address breathing pattern disorders, it's crucial to increase awareness and replace suboptimal habits with healthier ones, such as implementing LSD breathing - light, slow, and deep breathing. The Oxygen Advantage® method for which I am certified as an advanced instructor, is designed to work with athletes to optimize performance through breath training and begins by addressing abnormal breathing patterns. The goal is to establish a healthy, functional breathing pattern during the day.
Impact of Breath Dysfunction on Sleep
Breathing dysfunction during waking hours can also lead to sleep-disordered breathing, causing snoring, sleep apnea, and exhaustion upon waking up. Sleep apnea is a severe condition where breathing stops multiple times during the night, resulting in oxygen desaturation. Chronic hyperventilation, characterized by habitually breathing more air than the body requires, is often the underlying cause of these symptoms. Hyperventilation typically involves rapid, shallow chest breathing through an open mouth, and in the long term, it can contribute to heart disease, high blood pressure, and premature mortality. Over-breathing or breathing beyond one's metabolic needs could be more widespread than scientific studies suggest.
Addressing Breathing Pattern Disorders in Athletes
Breathing pattern disorders are not widely understood, yet these habits can become ingrained and contribute to poor breath health, impacting athletic performance. It's essential to recognize the signs of breathing pattern disorders and seek breath training to optimize athletic performance and overall well-being.
Research:
McCullough, M.B., et al. (2013). Prevalence of dysfunctional breathing in athletes at the collegiate level. Journal of Athletic Training, 48(2), 203-209.
Winkler, T., et al. (2018). Dysfunctional breathing patterns in elite swimmers - a systematic approach to expiratory muscle training. International Journal of Sports Medicine, 39(6), 421-427.
Nakamura, M., et al. (2022). Dysfunctional breathing patterns in Japanese athletes: A cross-sectional study. Respiratory Physiology & Neurobiology, 302, 103858.
