Breathing Technique!

A great article from Thomas Chapple, licensed Elite level USA cycling coach and certified USA triathlon coach.

For some reason we’re taught to expand our chest when we breathe. This is not the most effective way to completely fill the lungs, and is not how our bodies are designed to inhale. The diaphragm is the muscle designated to expanding the lungs and bringing air into them. It’s located, as if you didn’t already know, under the lungs. To breathe efficiently, by using the diaphragm effectively, think about drawing air into the bottom third of your lungs as you expand your belly like a balloon. Try doing this while inhaling through your nose and you’ll notice a relaxing sensation throughout your body.

Take a few moments before each workout to sit quietly and practice breathing through your nose and with the diaphragm. This will start your workout in the right frame of mind and breathing correctly. Keep reminding yourself how to breathe with the diaphragm throughout your workout and return to it if you fall back on incorrect breathing.

Another breathing aid is to focus on exhaling forcefully during climbing and hard efforts. Once you’ve developed the habit of filling your lungs completely by breathing with the diaphragm your body will take care of the inhaling portion on its own. By forcing the air out of your lungs you’ll develop a more complete, efficient breathing cycle. Short, shallow breaths don’t completely fill or empty the lungs and will dilute incoming oxygen with un-expired carbon dioxide.

I’ve also found that if I drop my jaw and open my mouth in an oval shape (vertically) during hard efforts that airflow improves.