Khushal Pindolia
At first, this might seem like a trivial question. But strip away the layers of science and research, and the answer is surprisingly simple. Jack McMillan, a breath-work specialist at Optima Performance who has worked with over 1,200 athletes, puts it bluntly:
"Athletes often over-breathe, even off the field, disrupting their nervous system and causing imbalances. Only now are athletes being educated and learning how their breath can enhance life on and off the pitch”
Everyone’s breathing needs are unique, shaped by their current health and physical activity. Luckily, the body is smart, it naturally adjusts breathing to match those needs. However, this natural process can be disrupted by none other than ourselves. Breathing is the only automatic function we can voluntarily control1, but does that mean we should? In most cases, the answer is no. It's the body’s intricate internal systems that are constantly working behind the scenes, making the right call, whether we realise it or not.
These disruptions can quickly turn into bad habits. Without realising it, you might develop what's known as dysfunctional breathing. What’s most surprising, up to 1 in 10 people have it2, yet most never address it. Some don’t notice the symptoms, while others go through test after test,only to be told nothing’s wrong. But for an athlete, even subtle inefficiencies in breathing can be the difference between good and great or average to worse.Jack also added, “most athletes never learn how breathing can influence performance, causing them to breathe inefficiently and hinder performance”.
● Over breathing: Breathing too fast or deeply,disrupting internal pH balance
● Chest breathing: Focuses on shallow breaths using only the upper part of the lungs
● Uncoordinated breathing: Occurs when the chest and abdomen don’t work together smoothly
These patterns can lead to symptoms such as restricted breathing, a feeling of not getting enough air, decreased endurance,poor sleep, dizziness, tingling, and anxiety.4 Though often overlooked, these issues can affect your overall well-being and performance if left unchecked.
We’ve established that dysfunctional breathing is surprisingly common and often goes unnoticed, even in healthy individuals.But how can you recognise it? Diagnosing it can be tricky, but tools like questionnaires and breathing exercises can help identify those at risk.5
So, how do you fix it? It starts with resetting your breathing.1 Mastering the basics of breath-work helps restore natural breathing patterns by re-calibrating the autonomous control of breathing and restoring balance to your system, ultimately enhancing performance, recovery, and overall well-being.
1. Vidotto LS, Bigliassi M, Jones MO, HarveyA, Carvalho CRF. Stop thinking! I can’t! Do attentional mechanisms underlieprimary dysfunctional breathing? Front Physiol. 2018;9.doi:10.3389/fphys.2018.00782
2. Thomas M, McKinley RK, Freeman E, Foy C,Price D. The prevalence of dysfunctional breathing in adults in the communitywith and without asthma. Prim Care Respir J. 2005;14(2):78-82.doi:10.1016/j.pcrj.2004.10.007
3. Boulding R, Stacey R, Niven R, Fowler SJ.Dysfunctional breathing: a review of the literature and proposal forclassification. Eur Respir Rev. 2016;25(141):287-294.doi:10.1183/16000617.0088-2015
4. Courtney R. A multi-dimensional model ofdysfunctional breathing and integrative breathing therapy - commentary on thefunctions of breathing and its dysfunctions and their relationship to breathingtherapy. J Yoga Phys Ther. 2016;06(04). doi:10.4172/2157-7595.1000257
5. Mohan V, Rathinam C, Yates D, Paungmali A,Boos C. Validity and reliability of outcome measures to assess dysfunctionalbreathing: a systematic review. BMJ Open Resp Res. 2024;11(1).doi:10.1136/bmjresp-2023-001884
