Olympic Breathing Techniques

No matter which one you look at, all Olympic athletic disciplines have one thing in common. That is, on top of stellar technique, strength, determination and endurance, Olympians need to master breathing techniques specific to their discipline to stay focused and relaxed. Proper breathing techniques can make the difference between a gold medal and a last place. Each discipline, however, has its own breathing technique.

  1. Shooting

    • The breathing technique of a biathlete is important to help her control her shot placement. After skiing as much as 20 km, these Olympians need to stop now and then, control their heart rate and breathing, and aim for a bull's eye that is 150 meters away, and then repeat for a total of five times. Proper technique helps the shooter gain better accuracy and eye focus, and eliminates the shaky-gun syndrome and the barrel movement. The belief that you need to hold your breath for long or tricky shots is only a myth. The correct technique requires high levels of oxygen in your system to increase concentration, strength and eyesight. Olympic snipers regulate their breathing by breathing normally and then shoot during the natural respiratory pause once they are calm and composed. The respiratory pause is the point in between the exhale and the inhale. Accomplished athletes have long respiratory pauses than can last for 10 seconds or more.

    Running

    • Breathing techniques for running vary for athletes who sprint compared to marathon runners. Each distance has a specific technique for breathing. In a 100-meter race, the runner might simply take one breath before the go is given and then race all the way to the end, but this feat would be impossible to complete for a marathon runner. Bill Dellinger, head coach of the University of Oregon men's track team and Olympic runner, advises that any runner covering in races longer than 100 meters should breath in for four-counts and then breathe out for a four-count as well. The even rhythm will prevent you from panting. Dellinger also advises to breathe through both your nose and mouth and to puff out your checks when you exhale for a better exchange of oxygen.

    Swimming

    • Swimmers must learn the most complex breathing techniques. The breathing pattern is regulated by the strokes, and the swimmer will take breaths in between strokes. Jane Cappaert, sports science bio-mechanist, teaches hypoxic training to her future Olympians to help them improve their capacity to maximize oxygen consumption per breath. To do this technique, you need to swim underwater. Push off from a pool's wall on your back, doing the dolphin kick and keeping your arms overhead. The goal is to make it to 25 yards before needing to get out of the water to take a new breath. Repeating the exercise will improve the swimmer's capacity to stay underwater longer, which means he will then need to take fewer breaths during races, breathing only between each six strokes, instead of every three or four strokes.

    Weightlifting

    • Learning to breath for Olympic weightlifting is crucial. If the athlete doesn't take the time to breath, he becomes dizzy, gets nose bleeds and can even pass out under the strain of heavy weight. For pushing movements such as a push-press, the recommended technique prescribes exhaling when pushing, and inhaling during the negative part of that same movement. For pulling movements, such as a deadlift, the athlete should exhale while pulling and again inhale during the negative part. Also, during all types of weightlifting movements, at the exertion point, you should push all of your breath out in one quick movement.