The Essential Guide to Breathing for SUP Paddlers: Tips and Techniques
Welcome to this month’s SUP tips blog. I’m thrilled to be sharing a vital aspect of performance: breathing. In this article, we’ll briefly discuss breathing techniques, how they can benefit your paddling, and I’ll provide you with some practical homework to enhance your skills.
The Importance of Breathing
Breathing is one of the most fundamental and powerful tools we have at with us at all times. It’s something we do unconsciously, yet it profoundly affects our lives—aiding in everything from athletic performance to overall health. Proper breathing can boost your energy, assist with relaxation, and improve your focus. Unfortunately, many of us were never taught the value and the impact of our breath on our physical and emotional states.
Types of Breathing Techniques
First, I want to emphasize that there is no one “right” way to breathe. Like many aspects of technique, various methods can optimize our breathing for different purposes. That being said, some techniques are particularly beneficial for athletes.
- Nasal Breathing: Whenever possible, breathe in and out through your nose. This method enhances the production of nitric oxide, oxygen absorption, air filtration, and promotes relaxation.
- Diaphragmatic Breathing: This technique expands your ribcage in all directions, allowing for more effective air intake. When breathing, aim for a 360-degree expansion of the lower rib cage rather than lifting your chest of just expanding your belly.
- Controlled Exhalation: Focus on lengthening your exhales. This can help improve your carbon dioxide tolerance, which is vital for performance, particularly in aerobic activities.
Breathing Exercise
Now that we’ve covered some fundamental concepts of breathing, let’s try a breathing exercise that will help strengthen your breathing muscles. If possible, find a comfortable space—lying down with your knees bent. Elevating your feet is even better. You can use a chair, wall, or even a stability ball to support your legs.
- Positioning: Get into a position where your hips and knees are at 90 degree bends. Relax your head and shoulders while ensuring your jaw is gently closed, with your tongue resting on the roof of your mouth. Placing your hands at the sides of your lower rib cage can help you feel the proper movement of each breath.
- Breathing Practice: Inhale deeply through your nose, feeling your rib cage and belly expand in 360 degrees. Think wide. As you exhale, do so slowly and gently, creating a hissing sound, as if deflating a balloon.
- Repetition: Aim for three to five rounds of this exercise, gradually increasing the length of your exhale. With practice, you’ll begin to feel more comfortable with longer and slower breath cycles, strengthening your diaphragm and increasing carbon dioxide tolerance.
Understanding the Impact of Breath on Paddling
Breathing effectively is essential while paddling as it plays a significant role in energy production and overall performance. The key lies in combining proper breathing techniques with your body movement while in action:
- Engagement: When paddling, you want to maintain good posture for technique, strength, performance, and for breathing! Keep a big open chest and relaxed shoulders. Chest up. Shoulders wide.
- Focus on the Diaphragm: Most of your breath should involve the diaphragm expanding rather than being confined to chest or belly breathing. As you paddle, maintain awareness of how your breath relates to your movement. Feel the lower rib cage expand out wide and to the sides as you inhale and then back with each exhale.
Breath training is an invaluable skill that can enhance your paddling performance and overall well-being. By practicing proper breathing techniques and incorporating them into your paddling routine, you can experience profound benefits in your energy levels and effectiveness on the water.
This quick article only covers just the very tip of the basics when it comes to breathing for performance, but it’s a good place to start. Reach out with questions any time.
Thanks for reading with me today. Make sure to download and join the Seychelle SUP app for more SUP training videos and tips.
Stoked & Gratefully,
Seychelle