Healthy Lungs for Healthy Swimmers

Strong respiratory health is critical for the sport of swimming.  Living in the Los Angeles area we combat pollution and winds that can negatively impact us.  The following breath work exercises are designed to help increase lung capacity.  The added benefit is relaxation and stress reduction.  These are also good habits to helping athletes learn to relax before bed time so they can have a good night's sleep.

If you have suffered from respiratory illness or are asthmatic, you also might consider adding the supplement, N-acetyl-l-Cysteine (NAC) which can contribute to better lung capacity.  (Always clear supplements with your medical professional.)

BREATH WORK

Lie on your back in a relaxed state, place your hands on your stomach.  Many people choose to do these exercises in bed before sleep as it helps to relax them. If you become winded or light headed during these exercises, do not add an additional count or time.  Continue to increase capacity at a comfortable pace. 

First Exercise

• Count One. Two. Three.  Breathing in short breaths on each count through your nose. 
• Count One. Two. Three.  Breathe Out forcefully  through your mouth on each count. 
• Repeat ten times.  Try to add a count each time.  
   

Second Exercise

• Breathe in through your nose steadily and slowly, feeling your stomach expand as you do so.  Count to see how long you can breathe in. 
• Exhale through your mouth, slowly and steadily for the same amount of time. 
• Repeat 10 times, trying to extend your count each time.  

Third Exercise

• Breathe in for 5 seconds, through your nose.
• Hold your breath  10 seconds. 
• Breathe out for 5 seconds. 
• Repeat 10 times trying to add 3 seconds holding your breath each time. 

Happy breathing!

Coach Julie