Guide to Russian Power Breathing

You could be holding yourself back in sports with poor breathing techniques. Russian power breathing, also called Systema breathing, comes from the Russian martial art of Systema. The right breathing techniques make all the difference in sports. You start life with your first breath and end with your last. You need to breathe continuously to survive; it follows therefore, that when pushing your body in exercise, your breathing needs to be stepped-up to support you.

  1. Systema

    • Systema, CNCTEMA in Russian, means "The System." Systema breathing, part of the Systema martial art, helps you to improve your endurance. Systema aims for true body relaxation, but not in a sleepy, still way. It is relaxation of the spirit, body and mind even when physical exertion is occurring. It can be applied in stressful situations where people need to be quick to act, for example in a medical emergency. Using Systema in these circumstances can keep the mind relaxed and thinking clearly, while increasing your physical capabilities.

    Technique

    • The Systema Russian breathing technique is performed by inhaling through the nose and exhaling through the mouth. Take only as much breath as you need for the physical action you are going to perform, no more, no less. Let your breath lead the physical action. The moment you feel satisfied with your breathing, perform your physical action. Keep breathing throughout any sustained physical action. Do not hold your breath at any point. Let your breathing occur naturally, for example, do not start breathing out before your breath in is naturally complete. Breathe while simultaneously performing physical action.

    Example Using Pushups

    • Perform pushups. Inhale through your nose, as you descend to the floor. Brace your abs and squeeze your glutes. Exhale against resistance from your lips, while pushing yourself upwards. Make a loud hissing sound as you exhale. Repeat this exercise and imagine that your breath is a hydraulic pump doing the pushing for you. You should be able to endure 10 to 15 more reps using this technique.

    Internal Effects

    • Nate Morrison, Special to the Army Times, explains that the Russian breathing technique reduces your blood toxin levels and regulates the body's pH levels. It also prevents the metabolic and respiratory acidosis combining, resulting in a speedier recovery from exercise.

    Performance Results

    • Participants of Russian power breathing become more attuned to their body. It helps you to realize how much stress you carry around in your muscles, because the breathing quickly dissipates muscle tension. Participants often experience breakthrough moments -- where they are suddenly able to perform physical acts they have never been able to do before -- such as run a distance in a certain time. Systema can make you feel fitter and stronger, and increase your endurance. You will be able to endure cardiovascular exercise, like running for longer, and perform more repetitions during repetitive exercises, like weightlifting.