Better Breathing for MTB - Improve Your Performance, Recovery & Mindset

In this episode of the podcast I explain what makes for better breathing and how it applies on and off the bike. Breathing is something that we take for granted but it can make or break our health and performance. The good news is that while improving your breathing is transformational, it isn’t rocket science once you understand a few basic things. 

You can stream or download it from the link below or you can find it on Itunes, Podbean, Spotify and all other major podcasting platforms.

In case you can’t listen to the podcast here are some of the things most important things you should know (these are some notes from the podcast):

Top 3 Benefits of Better Breathing

• Better Performance: Increased muscle oxygenation, Improved movement efficiency, Decreased breathlessness during training and performing
• Better Recovery: Better sleep, decreased inflammation, improved blood pH
• Better Mindset: Better control of stress, Better focus and concentration, Less performance related anxiety

Importance of CO2 for Better Breathing

• Body monitors CO2 levels to tell it when it “needs” to breathe
• CO2 is needed to offload oxygen from red blood cells (Bohr Effect)
• Chronically lowered levels of CO2 from overbreathing leads to reduced CO2 tolerance, which is responsible for the panicky “I NEED TO BREATHE” feelings you get during hard efforts

Better Breathing consists of 3 things:

1. Nasal Breathing
2. Breathing with the diaphragm
3. Matching your breathing to your effort level

I share some common breathing dysfunctions and the assessments I use to help riders see if they have any of them, as well as sharing some strategies and workouts to help improve your breathing. 

And remember that part of being an MTB Warrior is having the ability to perform when needed while controlling your emotions and better breathing is your direct link to this skill. Because of this I’ll be sharing more workouts and strategies in the future that you can use to help you improve this vital but often overlooked aspect of your health and performance. 

Until next time…

Train Strong,

James Wilson

MTB Strength Training Systems

“The warrior attitude is very simple. Focus your mind on your goal, constantly strive to attain perfection, and do not allow yourself to be sidetracked.” Miyamoto Musashi