The Coach Amy and Coach Liz Show
Promoting a healthy and positive experience for endurance athletes.
Coach Amy Coach Liz Podcast cover art.png

The Coach Amy and Coach Liz Show

Created with endurance athletes in mind

Created with endurance athletes in mind. Coaches Amy and Liz have a combined thirty years of coaching and seven decades of competing in endurance sports. They cover topics relevant to athletes at various levels of participation: those training for a personal challenge to those competing for an age group placement or race qualification.

 

Importance of Breathing Pattern in Endurance Sport

What is this episode about?

50% of endurance athletes do not breathe correctly, impacting performance. We explain why and how to breathe properly, including some practice drills and a video. And don't miss the Stranger Things facts about breathing at the end!

INTRO 0-6:08

The KC Chiefs 2024 Sports Ball Champs recap is as Liz and Amy see it.

Breathing Patterns in Endurance Sports

Stability originates from our breath. This impacts our performance and efficiency. And we are at a higher risk for injury without stability.

There is a direct link between breathing patterns and athletic endurance, and 50% of endurance athletes do not breathe correctly.

Sikora, M., Mikołajczyk, R., Łakomy, O. et al. Influence of the breathing pattern on the pulmonary function of endurance-trained athletes. Sci Rep 14, 1113 (2024). https://doi.org/10.1038/s41598-024-51758-5

The Oxygen Advantage, by Patrick McCowan, is a great book on how oxygen affects athletic performance.

How to Breathe Correctly.

Breathe 360 degrees around the chest and abs out as well as mid back and lower back. When you inhale, it is like an umbrella opening. Exhaling is like closing an umbrella. Pelvic floor relaxing or lowering/expanding out as you breathe in.

Practice inhaling through the nose and exhaling through the mouth with recovery and easy efforts.

Coach Amy’s Breathing Pattern Work: see video. This athlete is working on breathing with her squat.

Learning to breathe - where to start?

Breath awareness: are you holding your breath because you are stressed, anxious, or focused on something? Faulty breath pattern example: breathing into shoulders and neck.

Practice form: Start laying on your back. Start on the floor so you know how to do it properly, then transition into different postures, daily life, and sports. It takes practice.

Get help if you don’t know how! A physical therapist can help you.

Stranger Things

From Breath: The New Science of a Lost Art by James Nestor:

  • The right nostril is different from the left! The right nostril is like a “gas pedal,” and the left nostril acts like a brake system.

  • The turbinates in the nose heat, clean, slow, and pressurize the air so the lungs can extract oxygen for more breath. This is a case for breathing through the nose and mouth when exercising.

  • The interior of the nose is covered in erectile tissue!

Coach AmyComment