The Athlete’s Toolbox: The Lost Art of Breathing
Breathing Techniques for Soccer Players
It is not uncommon to see a soccer player with a bad case of sniffles or even just a cough. These symptoms are caused by the body being deprived of oxygen and therefore they need to get it back.
When we think about it, soccer players have to breathe out at least 20 times during each match! If they don’t do so, their lungs will suffer from chronic damage and eventually lead to a collapsed lung.
In order to prevent these problems, the best way is to learn how to breathe properly. Here are some tips on how you can improve your ability to breath correctly while playing soccer:
1) Avoid using your mouth when coughing up blood.
Instead use your hands or fingers.
2) Do not hold your breath when coughing up blood.
Hold it for only one second.
3) Use your diaphragm when inhaling and exhaling.
4) Keep your chest open during inhalation and close it when you take a deep breath.
5) Practice breathing through both nostrils, but focus on the right nostril first.
Then practice focusing on the left nostril only, then finally on the right nostril only.
6) Do not hold in your belly when you take out a deep breath.
7) Try to keep your breathing as silent as you can while you are playing.
8) Do not hold the air in your mouth for longer than 5 seconds.
Then exhale so that it makes a hissing sound.
9) Take at least 2 to 3 big breaths before each game and one or two big breaths after each break within the game.
Breathing Techniques for Athletes
Athletes can benefit a lot from learning correct breathing techniques. In addition to preventing or curing respiratory problems, it can also improve their endurance, speed, and even their sports technique itself.
So if you are an athlete, the following tips can be really useful in helping you improve the quality of your game:
1) Not all athletes need to take out a deep breath before they start playing.
However, if you have been running or engaging in other physical activities just before the game, it is a good idea to take a deep breath and hold it for a few seconds. Then gently exhale and take in another deep breath.
Hold that breath in and only release it after you are sure that you don’t need that extra oxygen supply anymore.
2) Try to keep your wrists loose at all times.
Wrist injuries are common among athletes and they affect their ability to play properly. Wearing wristbands or even taping your wrists can help prevent such problems from occurring.
3) Always keep your head up when you are playing.
Hunching your back or keeping your head down can lead to back problems and even cause lower back pain in the future.
4) Learn how to breathe correctly.
This not only improves your lung capacity but it can also increase your endurance while you are engaged in your sport of choice.
5) Keep yourself cool by doing warm up exercises before the game starts.
Even jog a little or do some jumping jacks. This will get your blood pumping and you will be less likely to get tired easily.
6) Stretch before the game starts and after every break.
Stretching can prevent muscle pulls and other injury related problems.
7) Do not force anything.
Be relaxed even if the game is going badly for you or you are having a bad day. Getting frustrated will only worsen the situation.
8) Focus on the game and forget everything else.
If you are thinking about that big test tomorrow or some other problems, you are not going to be able to play your best. Stay focused and keep your mind in the game.
9) After the game, cool down and then do some light stretches.
This will help your muscles relax and reduce the risk of cramps occurring. Drinking lots of water is also important, as you lost fluids while you were sweating.
Breathing techniques are essential for better health and enhanced physical performance. If you play an instrument or engage in any other activity that requires lung power or endurance, these simple techniques can be very beneficial.
So the next time you go for a run, play a competitive game, or sing your favorite song, take the time to breathe properly and see how it affects your performance.
Breathe Better, Perform Better
Breathing is essential for life.
We all do it without a second thought, but did you know that the way you breathe can have a direct impact on how you feel and even how well you perform in different activities?
Learning to control your breathing can help relieve stress, improve your health, maintain a calm mind, and maximize your physical abilities.
Most people tend to take shallow breaths from the upper part of the lungs. Deep breathing, which involves taking breaths from the lower part of the lungs as well, can make you feel more relaxed.
Try breathing deeply from your stomach instead of your chest the next time you are feeling stressed. You should notice a reduction in your stress levels almost immediately. However, it is very important to keep yourself focused on your breathing so that you do not slip into shallow breathing again. It may also be helpful to practice taking deep breaths while doing a simple, relaxing activity like walking.
Proper breathing in different situations can also improve your overall performance. If you are nervous before a speech or another performance, deep breaths can help you relax and focus, getting you into the “zone” so you can give the best performance of your abilities.
Athletes use this same principle when they are getting ready to step out onto the field; they take deep breaths to help calm themselves and keep their nerves under control.
Breathing is also a very important part of exercise. When you are doing physical activity of any kind, you may tend to forget to breathe properly.
However, this can cause you to tire out much faster.
Feeling like you cannot catch your breath?
Make sure you are taking deep breaths from the lower part of your lungs as opposed to shallow breaths. Proper breathing can significantly improve your endurance and stamina when it comes to physical activity.
Breathing is an essential function for all living things. Whether you are aware of it or not, you are controlling your breath at all times.
However, there is a lot more to breathing than simply breathing. How you breathe can affect your health and your performance. Try some of the techniques above the next time you are working on a project that requires a lot of focus, exercising, or just need to relax. You may be surprised at how much it helps!
Tips & Warnings
All of these breathing techniques can be used in a variety of situations, but it is important to remember that they will only work if you actually focus on your breathing. Otherwise, you could end up with the opposite effect (i.e.
stress). Keep this in mind when trying out these techniques.
Change your breathing techniques as necessary. What works one day may not work the next.
Always remember to breathe from your diaphragm, and not your chest.
These techniques can help you maintain a calm mind. If you are trying to think of something specific, try using these breathing techniques to put yourself in the right mindset.
Instead of taking in breath through your mouth, try using your nose. Breathing through your nose creates a small vacuum, which can stimulate the brain and make you more alert.
Breathing is normally an involuntary action. This means that you do not have to think about it in order for it to happen.
However, if you wish to take conscious control over your breathing pattern, you can do so with practice.
Learn to control your breathing. This can help you relax during stressful times, improve your focus, and help you sleep.
Taking in large amounts of air can cause your stomach to extend outwards. Over-inflating can tire out your lungs and put a strain on your heart.
When you are breathing out, make sure that you do not squeeze your chest muscles in an attempt to force all the old air out. As long as you are taking in a good breath, this should happen naturally.
If you have trouble falling asleep, try taking in a good breath, and then slowly releasing it. Repeat this process until your body is ready to fall asleep.
When you are feeling stressed out or anxious, take in a deep breath and release it while thinking about the situation that is worrying you. This should help put things into perspective and allow your mind to relax, at least a little bit.
Breathing techniques can be used in combination with other relaxation techniques to help calm your mind and body.
Breathe in deeply, and then breathe out all of the bad energy and stress that you have been feeling.
Do not hold your breath under water. This can cause your blood to become de-oxygenated, which in turn could lead to dizziness, a loss of bodily functions, and even death.
While slowing down your breathing can relax you, doing the opposite and taking in a large breath of air can also have the same effect.
When under water, taking in a quick breath can help prevent you from drowning.
If you are struggling to get enough oxygen while underwater, try blowing a small amount of air into the water. As long as there is some air in the water, you will be able to breath more easily due to the increased oxygen content.
If you find yourself struggling to get air while under water, try not to struggle. This will only tire you out and use up the little amount of oxygen that is currently in your system.
It may even lead to you losing consciousness, which can then lead to drowning.
In water, sound travels 4 times faster than on land. This means that if you shout, you will hear a very faint echo of your own voice.
When you are swimming underwater, you can still talk, though it will sound like you are talking really slow.
Gases are less dense than liquids and solids, which is why they float. This is the reason that helium balloons float into the air.
The human body is around 60% water. This means that if you drink a lot of water, your body weight will decrease, as there will be more water in your body than there will be fat or muscle.
If you are ever in a desert without any water source in sight, look for signs of wildlife. Animals often get water from plants that humans can drink.
Underground rivers can contain huge quantities of water. If you are ever lost or stranded in the desert, follow the underground river to a larger body of water.
When you get dehydrated, your urine becomes darker. This is because your body is conserving as much water as possible.
The amount of water you need to intake every day depends on your size and activity level. Most people need at least 8 cups of water a day, while some people need more or less than this amount.
It is possible for some people to get by without consuming anything other than water for over a month.
In 1873, Henry Fleet drank only tea for over two years as part of a social experiment. This proved that tea is not an adequate substitute for water.
Children and athletes need more water than average people due to their increased activity level.
Athletes often drink Gatorade as it helps to prevent dehydration caused by exercise and helps with energy levels.
Water is found in most fruits and vegetables. This is because water is needed for plants to grow.
Most food contains some water, which is why we need to consume food on a regular basis.
Coffee, tea and other drinks do not count towards your daily water intake.
It is preferable to drink bottled water, as most tap water is treated with chlorine to kill bacteria. This can give the water a distinctive taste.
Dehydration can occur after just 2 days without water.
It takes around 3 months for the body to completely get rid of any toxins found in urine. This is why people used to drink a lot of water when forced to go without restroom facilities.
Carrying a water bottle with you at all times is preferable to carrying around a cup and filling it up every time you need a drink.
During the 19th century, it was popular for people in Britain to take a weekly bath. The reason being that they only had running water in their homes 2 days a week.
Some people drink a glass of water each hour. This is known as the eight glasses a day rule.
It is possible to survive around 30 days without food, but only around 3 to 4 days without any liquid.
Most peoples’ urine is a yellow color. This is due to a pigment called urochrome that turns it the familiar color.
The world record for the longest anyone has ever gone without drinking any water is around 19 days. This was a scientific experiment that took place in the 1950s.
Most animals need water to survive, while some can get all the moisture they need from their food. These are called obligate drinkers.
Around 60% of the human body is made up of water. This means that water is vital to life.
Seventy percent of your brain is water and around 75% of your blood is also water.
You may suffer from a condition known as hyponatremia if you drink too much water. This can lead to a sharp drop in the sodium levels in your body and cause symptoms such as confusion, muscle weakness or even death.
Most of the calories you burn every day are due to the amount of water your body contains.
A human brain is more than 80% water. This means that a person can die from dehydration in as little as 3 days, even if they are eating food.
The ancient Greeks used to bathe in public baths and took great pains to be clean. This was because they believed that it was healthy and prevented the spread of disease.
Most of a humans’ time is usually spent keeping itself hydrated. People usually do this without thinking about it.
If you spend a day drinking a lot more water or less than you usually do, you will notice how much time you spend drinking.
The human body can survive for around a month without food, but only a few days without water.
The rare medical condition, Addisons Disease, can cause people to suffer major problems due to not having enough sodium in their bodies. This can lead them to feel incredibly thirsty all the time and even suffer from hallucinations.
The worlds longest recorded time anyone has ever gone without water is around 268 days. This was a scientific experiment and the man participating did not suffer any long-term effects.
In the past, many people believed that drinking alcohol could harm your ability to stay hydrated. There is no scientific evidence to back this up, but it can still lead to the consumption of large quantities of water and cause you to bathroom frequently.
The human body can survive around a month without food, but only a few days without water.
In the past, it was common for doctors to recommend that their patients take baths as a way of treating various medical conditions. This was before people realized how important hand-washing is to preventing the spread of illnesses.
The human brain is around 80% water and this is important as the chemical reactions that take place in your brain would not be able to function properly with out it.
Coca-Cola was one of the earliest soft drinks created and was originally intended to be a patent medicine. It was so common back then for medicines to have alcohol in them that it was not uncommon for people to become drunk just from the medicines they were taking.
When you drink a glass of iced water, you usually feel more hydrated than you really are. This is because your body is still warming up the water to your core temperature.
The best way to tell if you are hydrated or not is to check the color of your urine. If it is very dark, then you are dehydrated.
The human brain is more than 80% water and this is important as the chemical reactions that take place in your brain would not be able to function properly with out it.
The earliest known use of water to put out a fire dates back to around 6000 BC. This was recorded in Egypt.
Many animals need to drink much more water than humans do. Some animals, such as camels, can get all the water they need from their food.
A person can survive around a month without food, but only a few days without water.
The worlds largest swimming pool is the Balaton in Hungary. It is over 5 miles long and more than 300 yards wide.
The worlds largest bath tub is located inottenmeier’s Palace hotel in America and it can fit around 20 people in it.
The worlds smallest swimming pool is only 12 inches long.
In many parts of the world, people wash clothes and take baths with water that has been used to wash feces off of toilets.
Around 20% of people in the world do not have access to clean water.
Washing your hands with dirty water can cause diarrhea.
The average person will take around 20,000 baths or showers in their lifetime.
Most diarrhea diseases are caused by drinking or coming in contact with dirty water.
Many illnesses that are associated with the stomach such as diarrhea can often be prevented with the proper hydration.
Some people recommend drinking warm water when you have a cold as it helps to thin out the mucus in your chest and help you to breathe easier.
No matter how healthy someone’s skin looks, they can still suffer from dehydration.
If someone doesn’t drink enough water their body begins to take water from other organs and tissues in order to hydrate the blood. Within one day a person will start to feel very sick, and by day two they could suffer life-threatening complications.
In some Jewish and Muslim traditions, people are buried in a sitting position with their legs crossed. This is so that when they rise again on the day of judgment they will be ready to be judged and go to heaven.
A load of the dust from a tombstone can be deadly if inhaled.
The disease dengue is also known as “breakbone fever” because of the painful aches in the bones and joints it causes. It is caused by a type of mosquito called Aedes aegypti.
The world’s most poisonous animal is the male Golden Dart Frog. It is so toxic that a single drop of its venom could kill about 2,500 people.
On the other hand, the poison of a humble dart frog you can hold without harm in your hand. It is enough to kill up to 10,000 people.
There are around 50 types of poisonous spiders found in Australia, including the Sydney Funnel Web. All contain a powerful neurotoxin that attack the nervous system and cause paralysis.
The King Cobra is not only one of the worlds deadliest snakes it is also one of the worlds largest. Found mainly in the jungles of India and south east Asia, they can grow up to 5.2 meters long.
The bite of the King Cobra is deadly. Its poison attacks the blood, causing it to clot, and the heart, causing it to fail.
A person bitten by a King Cobra will suffer cramps, vomiting, diarrhea, and breathing difficulties before slipping into a coma and dying without medical help. There is an antivenin for the King Cobra, but it must be given within six hours of being bitten or it is no longer effective.
Antivenins are made from the toxins in the poison of certain animals so that they may be used to treat people who have been bitten.
The Black Mamba is one of the worlds most dangerous snakes. It is not as large as other species but what it lacks in size it makes up for with aggression and speed.
Black Mambas are ambush predators, they tend to hide under leaves and in holes with their head poking out and strike when an animal comes near. Despite the fact that they live in hot climates Black Mambas can be active on warmer days and nights.
A bite from a Black Mamba can kill an adult human in less than 20 minutes. Its venom attacks the nervous system, causing paralysis, difficulty breathing, and finally death.
There is antivenin but it must be given within a few minutes of the bite to be effective.
It is estimated that there are around 5,000-8,000 different species of spiders in the world and all of them have 8 legs.
There are around 37 species of spider found in North America, most of which are harmless to humans. The most dangerous is the Brown Recluse, which lives primarily in the Midwest.
There are three different ways to tell if a spider is poisonous or not. The first is the markings on its back: with non-poisonous spiders, these markings will be the same on the top of the spiders back as they are on the underside.
The second way is the location in which it is found. Most non-venomous spiders are found outdoors in gardens and fields, while most venomous spiders are found indoors in dark places like basements and cellars.
The third and final way to tell is if you are actually being bitten. Only venomous bites feel slightly different than ordinary bites.
In addition, it is fairly uncommon for a non-venomous bite to leave a mark since most spiders do not have mandibles big enough to break human skin.
The Brazilian Wandering Spider is one of the worlds most deadly spiders. It is also known as the Banana Spider due to its preference for a diet of bananas.
It has a dark brown body with lighter colored stripes and is large enough to eat small mammals like rats and mice. Due to its size and speed it can even harm humans if provoked.
The venom of the Brazilian Wandering Spider is neurotoxic, which means it attacks the nervous system and causes paralysis. If left untreated, the bite can be fatal.
There is an antivenin available but the process of extracting the poison from a spider and turning it into a usable antivenin is complex.
The goal of many scientists is to create an antivenin that works on all types of spiders but due to the complex nature of their venom it is difficult to achieve this task.
The Brown Recluse is a small species of spider that is found primarily in the Midwest United States. It is also known as a fiddlestick due to the brown violin shape on its back.
Unlike most spiders, which tend to flee when they sense danger, the Brown Recluse thrives in dark places where it can hide and bites automatically when pressure is put on its web. Due to this behavior, it is often found in things like piles of clothes and boxes in dark corners of garages or barns.
Since the fiddlestick is a relatively small spider, its bite is less dangerous than one from a larger species. However, if left untreated, the body’s defense system will create a large and ultimately fatal rash similar to that of a bad case of chicken pox over the entire body.
The Brazilian Salmon Pink Birde is a species of spider that is found primarily in the tropical countries of Brazil, Guyana, and Ecuador.
The spider’s venom contains a type of neurotoxin that attacks the central nervous system and can lead to paralysis and in some cases death. The antidote for the poison is readily available but without it the bite can be fatal within a short period of time.
The Brazilian Salmon Pink Birde gets its name from its bright pink color with black and light brown markings. It also has intricate designs on its back, which are said to look like birds.
The Brown Widow is a species of spider that is very similar in size and shape to the Pepperidge Farm Milano cookie. It is tan in color with dark patches at the top and light patches underneath.
The name Brown Widow comes from being the widow of the Black Widow.
The Brown Widow’s venom is similar to other widow spiders but less toxic. This means that it can kill smaller animals but it is unlikely to harm a human unless the person has a weak immune system.
The most common place to find a Brown Widow is in backyards and woodpiles. It often uses these places as a gateway to travel elsewhere.
The Six-Eyed Sand Spider is a species of spider that can be found in the deserts of the United States and Mexico. It is particularly large with long legs that allow it to move quickly.
The venom of this spider contains neurotoxins that attack the central nervous system. This will lead to paralysis and in some cases death.
An antivenin is available but must be given within four hours of the bite occurring otherwise it will not work.
The Six-Eyed Sand Spider often burrows under the sand and waits for prey to pass by. Its six eyes allow it to see in all directions.
The Hairy Bumping Spider is a species of spider that is found primarily in California. It has a hairy appearance and grows to about half the size of a softball.
The venom from this spider contains a toxin that causes system overload of adrenaline in the blood stream. This can lead to organ failure and death in some cases.
There is no antivenin available.
The Hairy Bumping Spider is rarely aggressive but will defend itself if provoked or trapped in a person’s clothing.
The Behemoth Trapdoor Spider is a species of spider that can be found in Australia. It makes its home in burrows often at the bottom of dry lakes and mud pits.
The venom of this spider contains powerful neurotoxins that can lead to paralysis and in some cases death. The antivenin is not always effective.
The Behemoth Trapdoor Spider emerges mostly at night and is slow moving. It will however chase prey for long distances when outside its burrow.
The Goliath Birdeater is a species of spider found in the rain forests of South America. It gets its name from the large size of the adult spider and the fact that it tends to eat birds.
The Goliath Birdeater is a heavy spider with a body the size of a adult human fist. The legs and body are a brownish color with black spots.
On the top of its head are two large feathered tufts that look like ears. The Goliath Birdeater is one of the few spiders that have eye spots along the front of their legs.
The Goliath Birdeater’s venom is a strong neurotoxin. It will paralyze and eventually kill its prey within a few hours.
There is an antivenin available but good luck getting it.
The Huntsman Spider lives in the trees of Australia and often ambush insects that pass by on the forest floor. It is known for its speed and the webs it uses to capture prey.
The venom of the huntsman spider is fast acting and often deadly to humans. It can cause respiratory failure sometimes within minutes of the bite.
The Redback Spider is a species of spider found throughout Australia. It often makes its home in the outside walls of homes and other buildings.
The venom of this spider contains a toxin that affects the nervous system in humans causes nausea, dizziness, muscle spasms, and in severe cases heart failure. There is an antivenin available but it must be given within a very short window of time.
The Common House Spider is a species of spider thats found in homes and other buildings all over the world. It often makes its web in dark corners of rooms.
The Common House Spider’s venom is not considered harmful to humans. It may cause some general sickness and tiredness.
However in rare cases it can cause allergic reactions in certain individuals.
The Hobo Spider is a species of spider found throughout North America. It often makes its home in the outside walls of homes and other buildings along the west coast.
It also earned its name due its habit of wandering into homes and establishing nests.
The venom of the hobo spider is necrotizing, which means it eats away body tissue. The larger the spider the more dangerous the venom.
It can be deadly to humans although antivenin is effective. It is best if the victim receives medical treatment as soon as possible.
The Brown Recluse is a species of spider found throughout the southern and Midwestern United States. It typically makes its home in undisturbed areas like garages, sheds, and barns.
It has a dark brown mark on its head that resembles a fiddle.
The venom of the brown recluse causes a break down of tissue at the site of the bite. It can cause severe bleeding, organ failure, and death if left untreated.
The Six-Eyed Sand Spider resides primarily in the desert regions of North America, and is typically found underground. It gets its name from having six eyes instead of the normal eight.
The venom of the Six-Eyed Sand Spider is a powerful neurotoxin. It affects the central nervous system and can cause respiratory failure and death in minutes if left untreated.
There is an antivenin available.
The Brazilian Wandering Spider is a species of spider found throughout South America. It gets its name from its ability to wander away from its nest in search of food.
It has a black stripe on the top of its body and several red spots.
The venom of the Brazilian Wandering Spider can easily kill humans. It contains a powerful neurotoxin that can cause paralysis and respiratory failure.
There is an antivenin available but death can still occur in severe cases.
The Shotgun Spiders are a species of spider found throughout North America and other parts of the world. It typically makes its home in undisturbed areas such as caves, abandoned mines, and outside at night.
It is so named for its striped appearance and the fact that it ‘shots out’ webbing when attacking prey or defending itself. Other nicknames include the Six-Legged Shotgun and the Striped Stabber.
The Shotgun Spider’s venom is a powerful neurotoxin. It affects the central nervous system and can cause paralysis and eventual asphyxiation if left untreated.
There is an antivenin available that can counter the toxin.
The Black Widow is a species of spider found throughout North America. It typically makes its home in undisturbed areas such as woodpiles and rocky areas.
It is easily identified by the red hourglass shape on its abdomen.
The venom of the female Black Widow is a powerful nerve toxin. It affects the central nervous system and can cause trembling, fever, rigid muscles, unconsciousness, coma, and death.
There is an antivenin available that can save a victim’s life.
The Brown Recluse is a species of spider found throughout the Southern and Midwestern United States. It typically makes its home in undisturbed areas such as woodpiles and attics.
It is easily identified by the dark brown fiddle on its head.
The venom of the Brown Recluse is a powerful hemotoxin. It affects blood cells and causes them to rupture, causing uncontrollable bleeding that leads to organ failure and death.
There is no antivenin available; however, a surgical procedure can remove the blood, prevent it from clotting, and return it to the body.
The Six-Legged Maggot is a species of insect found in dark and damp areas such as caves and sewers. It resembles an oversized maggot and has six legs.
The Six-Legged Maggot’s bite is painful but not deadly. Prolonged exposure to its venom, however, can cause paralysis and eventual death due to organ failure.
The Southern Soldier is a type of centipede found in the Southern United States. It gets its name from the fact that it often attacks in large swarms.
The Southern Soldier’s bite is painful but not deadly. Prolonged exposure to its venom, however, can cause increasing paralysis and eventual death due to organ failure.
The Black Rat is a species of rodent found throughout the world. It typically makes its home near humans, hence the name.
It is easily identified by its dark gray fur and pointy nose.
Sources & references used in this article:
Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: part I—neurophysiologic model by RP Brown, PL Gerbarg – Journal of Alternative & Complementary …, 2005 – liebertpub.com
How Abs of Steel Cause Back Pain by J Houghton – breakingmuscle.com
Why Everything You Know About Lactic Acid Might Be Wrong by T Kelso – breakingmuscle.com
Social theory for coaches: A Foucauldian reading of one athlete’s poor performance by J Denison – International Journal of Sports Science & …, 2007 – journals.sagepub.com
The making of a corporate athlete by J Loehr, T Schwartz – Harvard business review, 2001 – simpleintentions.com