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Deep Breathing for Sports

The slow Type 1 and fast Type 2a muscle fibers require oxygen to provide an on-going supply of energy when exercising. When the amount of oxygen provided by the lungs is insufficient:
  • performance, attention, endurance, strength and power suffers. 
  • the risk of an Exercise-Induced Breathing Issue (EIB or EIA attacks) increases. See link in top of left column for What to Do if an Attack Happens
  • the risk of injury as the individual tries to play through fatigue increases.

How Common Are Breathing Issues In Sports
Exercise-Induced breathing issues are common, even among professional athletes, and studies have shown up to 1/3 of all players in some European professional leagues have or have had breathing issues.

When to Consult a Physican 
Encourage athletes with any breathing issues during exercise to consult their physician for evaluation. Encourage athletes with asthma to use medications provided by their physician and to see them regularly.  If a bronchodilator (inhaler) is prescribed by their physician it should be used 15 to 30 minutes before the athlete's warm-up and exercise, as prescribed by their physician.

Players should see their physician if they have had a breathing problem that has caused them to stop exercising, after at least 5 minutes, because of :
  • lack of endurance,
  • gasping for breath, shortness of breath, coughing and/or wheezing, 
  • tightness and/or pain in your chest when exercising,
  • sore throat and/or upset stomach.

An exam by their physician is recommended to exclude sinusitis, nasal polyps, a deviated septum or other conditions that may at first appear to be Exercise-Induced Bronchospasm or Asthma. 
Bibliography - American Family Physician: 2003, Feb 15: 67(4): 769-774

Hydration and Meals for Improve Breathing in Sports
Athletes should drink plenty of fluids throughout the day and not just during exercise. Athletes should always eat at least 2 hours before playing in a game, practice or exercise. Bibliography - Sports Med., 1998, Jan,25:1-6.

Warming up and Cooling down for Breathing in Sports
Athletes should do a minimum of a 10 minute warm-up with walking and jogging prior to exercises. Athletes should do a minimum of a 10 minute cool down after exercise. Athletes with a respiratory infection should avoid exercise until your condition improves. Bibliography - Sports Med., 1998, Jan,25:1-6.

Breathing in through the Nose
Most individuals who start to play sports need to learn how to breathe in deeply through the nose to warm and filter the air. When the mucous membrane is irritated the airway narrows and the deep breathing required to provide oxygen to the muscles is impossible. When playing sports:
  • Outdoors or indoors in cold air wear a mask or scarf over the nose and mouth to warm the air.
  • Outdoors or indoors when allergens and/or pollutants are present wear a mask or scarf over the nose and mouth to filter the air and keep the mucous membrane from being irritated.
  • Practice outdoors at times when the pollen count is at it's lowest. Evening practices usually have lower pollen counts.
  • Only use indoor facilities with excellent ventilation and air circulation. Avoid indoor facilities that have poor ventilation, stale stagnant air, that are not clean and/or that smell of mildew. 
  • When away from sports, athletes should avoid pet danger, allergens and/or pollutants.

When Lung Capacity Is Limited
Deep breathing exercises dramatically improve a player's ability to improve their match play. When the amount of oxygen available to the muscles is limited players can't perform up to their potential or be as successful as when their muscles have a generous supply of oxygen.

Breathing Exercises for Soccer
Two types of breathing exercises are used to improve a players breathing ability in soccer.
  • Deep breathing exercises, done on the athlete's own time and not during practices, increase the capacity of the lungs to bring oxygen rich air into the body. In these exercises the athlete breathes in deeply, holds the breath and then breathes out slowly. Follow the link to Exercises To Improve Breathing in the top of the left column.
  • Game breathing exercises, done in practices and on the athlete's own time, are for breathing while sprinting, breathing while running and breathing when standing, walking or jogging. Follow the link to the Breathing During Soccer Games link in the top of the left column.

For More Information
A comprehensive 227 page report on exercise induced breathing issues was published in 2010. Search "Exercise-Induced Bronchoconstriction and Asthma PDF"

Breathing Exercises for Soccer

Exercise-Induced Breathing Issues 

EIB / EIA Attacks in Games

Exercised-Induced Bronchospasm (aka EIB) and Exercise-Induced Asthma (aka EIA) are two common breathing issues that constrict the airway causing temporary shortness of breath during athletic activity.