How To Breathe Efficiently As a Cyclist (Ask a Cycling Coach 294)

What is belly breathing? Learn how to breathe efficiently during your workouts, what “belly-breathing” is and how to do it, and more in this Quick Clip from Episode 294 of The Ask a Cycling Coach Podcast.
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[@lukefrancis852]

Im a junior in ireland and when i watch jonathan say over to you chad. I have to pause the video and take a deep brearh cause i know im in for the game changer

[@SioLazer]

So glad this is a conversation we're all having now. I used to feel absolutely bonkers saying I had to learn how to breathe. Thanks to yoga! A lot of my neck, upper back and shoulder pain has been relieved by belly breathing in life and in sport.

[@williamneary232]

Thanks Chad your discussions of belly breathing are really useful and are correct for the rectus abdominus as well as internal and external oblique muscles (contraction of all squeezes the abdominal cavity and so aid expiration and relaxation reduces abdominal pressure so helps lung expansion); but the diaphragm contracting causes inspiration. The muscles are round the edge of it and pull the central tendinous area down which expands the lungs. Otherwise fantastic and I’m trying to concentrate more on my belly 👍

[@mindfulbroker]

my breathwork research started with Graeme O'Brees book "The Flying Scotsman" where he explains his 3stage breathing method used to break the hour record. use wimhofmethod before and lung packing before a workout. after a workout do one round of wimhofmethod to activate the bodies recovery. there is more but this would be a great start

[@clusterz]

TR (Chad), can you please provide the titles of the breathing books you mention and list them in order of value for applicability to cycling. I've only got so much time, so I'd like to start at #1.

[@robertlight2370]

What Amber said about oxygen being the limiting factor at altitude is interesting. One of the effects of altitude - before you acclimate properly - is nightmares. This is because your body is used to breathing at a certain rate while sleeping. That rate is insufficient so you have minor oxygen depletion which gives you nightmares. Everyone is different, but it kicks in for me at about 3500m altitude and takes one or two nights for my body to adjust.

[@donwinston]

I have a problem riding fast into cold headwinds in the winter. When I'm breathing hard it feels like I'm suffocating to the point were I want to slow down or sometimes even stop. In the summer it doesn't seem to bother me. Maybe using my lower abdomen more would help this. I'm pretty sure I'm a "chest" breather.

[@TrainerRoad]

Some athletes have asthma symptoms that are heightened during cold weather as well. Worth looking into!

[@pjgalligan]

Is there any advantage to intentionally/consciously increasing your breathing rate when you start a hard effort rather than waiting for your body to increase it subconsciously? Like how Amber suggested to increase your breathing rate at altitude.

[@TrainerRoad]

Some track racers have a trick of a few seconds of quick big breaths at a faster rate to help them recover in place of coasting. Definitely couldn't hurt to try it before a hard effort!

[@chuckthebiberify]

7:12 is not quite right. as the diaphragm contracts it lowers down facilitating the inhalation. whereas the release of the diaphragm allows the exhalation to happen. the inhalation is an active pattern. the exhalation (during rest) is passive. so diaphragm moving down = inhalation. diaphragm moving up = exhalation.

[@jonathanhale9972]

Why not name names in regards to the poorly researched book ? I'd kind of like to know which of those books to avoid.

[@nakedxlemon]

I’m assuming he does this to allow people to do their own research and not discredit a particular philosophy, but for speculation purposes I would bet it’s Wim Hoff.

[@RasmusKramerSchou]

Thx Chad, for making me sound like a pregnant hippo for 20 minutes. Wife next to me in bed not your biggest fan right now 😝

[@markisip1294]

Is breathing trainer helpful?

[@TrainerRoad]

The science isn't really there to back those yet.

[@LejonetJanne]

What do you think of Airofit device to train this breathing technique?

[@PhiyackYuh]

Scientific this scientific that method?