Perfect Breathing

This simple technique can immediately improve your athletic performance. It is especially well suited to repetitive-motion activities such as running, cycling, swimming, etc.

Here is an exercise that is well suited for any type of sport or exercise that requires repetitive motion, such as walking, running, hiking, biking, swimming, rowing, etc. The focused breathing helps to maximize your energy intake, while keeping the mind “in the body” and clear of distracting, self-limiting thoughts. Studies with athletes utilizing conscious breathing techniques have shown that performance and efficiency can improve on the order of 10 percent or more. Once you become familiar with this method, it requires little or no concentration, allowing your workout to become more meditative.
 
Note: A complete full breath is a critical foundation of this technique (see the Perfect Breathing section for review). Make sure you are comfortable with this breathing technique before continuing.

How it works
For this exercise the breathing cycle is divided into three parts, with each part getting a set number of counts:
1. The Inhale (2 counts)
2. The Hold or Retention, before the exhale (2 counts)
3. The Exhale (4 counts)

Try this breathing method a few times to become familiar with it.

Now, let’s look at how we can use this technique while walking, for example. In this case each count corresponds to one step, for example:

1. Inhale for 2 steps
2, Hold for 2 steps
3. Exhale for 4 steps

To adapt to cycling, each pedal stroke gets one count. For swimming, each stroke gets one count, and so on.

Suggestions

• It is important to find a pace and count that you can maintain and that feels natural. As you become more adept with this technique, you will want to try and increase your counts while keeping the same ratio. For example inhale for 4 counts, hold for 4 counts, exhale for 8, or 6, 6, and 12. Experiment and find a combination that works well for you. Slower, deeper breathing will give more energy, endurance, and focus.
• If your mind wanders, or you lose your count, gently bring your mind back to the count. This may take a little practice, but if done regularly, it will become second-nature. The goal is to find the perfect pace for your body and your breath. This will help you to slip into that meditative performance state often referred to as the “zone” (hence the name Pace Zone Breathing).