The Breath

deep-breath-27402_364x320Breathing.

A simple, taken-for-granted action of the body that drives everything we do. We will continue to breath (hopefully!) whether we think about it or not. But, when we breath with intention, we can get so much more from our breath.

My yoga instructor begins and ends her classes with a series of breathing exercises, which she refers to in Sanskrit as pranayama. These exercises teach us how to extend and control our breath, for if we control our breath (or our life force), we can better manage our movements.

Or perhaps, more precisely, we can be more in tune with our movements, practicing them with intention.

The other morning, while I was swimming, it occurred to me that pranayama extends to all of the bodywork that I do: swim, bike, run, strength, yoga, core – even while I’m working or writing a blog post. The breath connects all of these actions, all of these efforts.

When I breathe with intention, I am in the moment. I am focusing on the task. I am present. 

When I let the breath go, and allow my involuntary impulses to take over, my mind wanders. I think of what I have to do that day, where I need to go, what I should have done differently. I am in the past or future – but I’m letting the present slip by me.

During a race, letting the present slip by can be the difference between winning–or not.

We don’t always need to breathe with intention. But, in the midst of a challenging training session, breathing with intention is an important way to stay focused on the task at hand. Researchers refer to this focused approached as an associative mental strategy. 

When we apply an associative strategy, we play close attention to the hard work of training, tuning in to our rate of perceived exertion, our level of fatigue, hydration, fueling needs, and so on. We assess, as objectively as possible, how we are feeling, what we need, what’s working, what isn’t.

The key to this associative style of thinking is that we do not block out the pain or discomfort, but rather focus directly on these sensations. We take account of how we are feeling; we describe it, and determine how best to gauge our efforts moving forward.

It’s worth mentioning that an associative strategy is one most often used by elite athletes in racing and during high intensity sessions. In other words: it works.

The associative approach is contrasted with a dissociative one, in which we intentionally work to distract ourselves from the discomfort.

Counting. Word play. Mathematical calculations. Breakfast recipes.

A dissociative strategy takes us out of the present moment, preventing us from focusing on the task at hand.

Dissociative strategies have been correlated with lower finishing times, higher risks of injury and reports of “hitting the wall,” and with performance outcomes that are below expectations. (For a more “science-y” description of the distinctions between associative and dissociative strategies, see this post.)

Given these distinctions, we should learn to cultivate associative strategies, especially during high intensity training and racing. For me, focusing on my breath is one way to stay present, to focus on my movement, to ensure that I am properly gauging and assessing my effort.

For example, when I work with new swimmers, one of the first things we work on is the breath. While this can be done in the water, you can also do metered and intentional breath-work at home. But, breathing with intention is not only beneficial for swimming. It can aid with running and cycling as well. When you learn to breathe with intention, you learn to control your movements and focus on the present moment.

pranayama1Here’s an exercise you can try:

  • Find a quiet place, where you won’t be interrupted for about 5-10 minutes. 
  • Sit on a mat, on the floor, with crossed legs. Keep your posture solid. Rest your hands, palms up, on your knees. (Note: If crossing your legs affects your back posture, then sit with your legs outstretched, with your back straight against a wall. Place your hands at your sides.)
  • Using your thumb and index finger or middle finger of your right hand, you will alternate closing off your left and right nostrils.
  • Close your right nostril with your thumb, while you breathe in for four counts through your left nostril.
  • Close off both nostrils (using your index finger on your left nostril) and hold for 2-4 counts.
  • Open up your right nostril and breathe out for four counts.
  • Close off both nostrils and hold for 2-4 counts.
  • Close your left nostril, and breathe in through your right nostril for four counts.
  • Close off both nostrils, and hold for 2-4 counts.
  • Open up your left nostril and breathe out for four counts.
  • Close off both nostrils and hold for 2-4 counts.
  • Go through 4-8 rounds of this breathing exercise.

As you do this exercise, focus on the motion of the breath, how it moves through your body, how it causes some muscles to tense or relax, how you feel when it is complete. Take note of anywhere in your body that feels uncomfortable and work on relaxing it.

While breath-work is not the only associational strategy we can employ, it is one that offers great benefit for training, relaxation, and mental fitness. When we learn to control the breath, we learn to control our movements in a more efficient and effective matter.

Do you incorporate breath-work into your training? What challenges have you found with incorporating associative strategies into training and racing? I’d love to hear your experiences. 

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