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Article By:- DR. MARTINA JOHN, PG DIPLOMA IN ON FIELD SPORTS INJURY MANAGEMENT, CHENNAI & CONSULTANT PHYSIO AT SANJEEVANI HOSPITAL BILASPUR
Effect of diaphramatic breathing in athletes and sports person
Diaphragmatic breathing has a host of benefits for the body and mind. Most importantly, it activates our parasympathetic nervous system which is our body’s rest and digestive mechanism. It conserves energy, slows the heart rate and generally relaxes us. It also strengthens immunity, improves circulation, digestion and increases vigour. From a psychological perspective, diaphragmatic breathing also helps us to feel grounded, calm and focused. Basically, it’s a one-way ticket to Chill Town, population: you.
How to do it
Sit upright in a chair with your back supported or on the floor with your knees bent. Close your eyes and focus in on your breath, ensuring your shoulders draw away from your ears. Place one hand below your bellybutton and the other on your chest. Breathe in deeply through your nose and allow your abdomen to rise like a balloon being filled. Notice the bottom hand rising and falling with your breath and exhale, slowly allowing your belly to deflate. Repeat for 5-10 minutes.
You can also try it lying on the floor with your feet pushed up against a wall. The more you practise diaphragmatic breathing, the more natural it will become.
Benefits
Relaxes and restores the body
Boosts the immune system
Improves circulation
Calms the nervous system
Increases breath capacity
When to do it
Before training as part of your warm-up
Ahead of a big event, match or run
During times of stress and when you want to feel calmer
When feeling physical tension in the body
