writings: ARTICLES
Upside-Down Breaths by Kathleen McCleary
Cyclist Alexi Grewal, a 1984 Olympic gold medalist, calls it "the most powerful tool that can be imagined," and cites it as a key factor in his medal-winning performance. It's BreathPlay, a new breathing technique that emphasizes the outbreath. Creator Ian Jackson believes BreathPlay makes breathing easier and more efficient. New research indicates Jackson may be right. In a study of 25 top cyclists, University of Toledo researcher Daniel Wojta found that those using BreathPlay significantly increased endurance and improved aerobic capacity by more than 17%. "BreathPlay basically turns the active and passive phases of breathing upside-down," Jackson explains. Instead of sucking air in and letting it out, with BreathPlay you push the air out, and then let it back in.
Next step: setting up a regular breathing rhythm. With BreathPlay you breathe in steps, progressively flattening your stomach as you breathe out. Think of each breath as measured by footsteps. The rhythm is always odd-numbered (three outbreath steps followed by two inbreath steps, for example). Working with Wojta, Jackson taught BreathPlay to 15 United States Cycling Federation cyclists. The athletes and 10 USCF controls first took an exercise test measuring oxygen consumption, heart rate, blood pressure, and
perceived exertion. At the end of a 10-day period, they repeated the test, using BreathPlay. Results: The BreathPlay cyclists increased endurance by more than 7%. They also delayed the onset of anaerobic metabolism by 17% to 25% (that's when the body can no longer get enough oxygen from breathing and begins to use energy stored in the muscles). And BreathPlayers found the test easier and less taxing.
Why does it work?
"When you're making a heavy effort working out," Wojta says, "you use a lot of energy just trying to get air. By consciously controlling their breathing, the group breathed much more efficiently at maximum workout effort." Jackson has taught BreathPlay to several top athletes, such as Grewal. "When these techniques get out, cyclist Grewal says, "it's going to turn the whole sports world upside-down."
It's easy to apply BreathPlay to your own workouts. Any odd-numbered out/in breathing pattern will work. Explore different rhythms on your own. But take note: If you begin to feel lighted headed or dizzy, STOP! BreathPlay creator Ian Jackson recommends:
Running. Get into a three/two (out/in) breathing rhythm (see "Upside-Down Breaths," above). Focus on the lower tip of your breastbone and the tip of your tailbone. As you run, imagine a cord going between the two tips that shortens as you breathe out and relaxes as you breathe in. This technique, Jackson says, will stabilize your torso to prevent injury and increase efficiency.
Swimming (freestyle). Swim down the lane breathing on your usual side. Then swim back breathing on the other side. "It will feel strange at first," he warns, "but it will make you realize how one-sided your body has become." Once you're comfortable with breathing on both sides, try switching sides as you swim, using a BreathPlay rhythm. Jackson suggests a two/one (out/in) rhythm, counting each arm stroke like a footstep or pedal stroke. Be sure to
flatten your belly as you breathe out.