In episode 225 of The Physical Performance Show Brad Beer shares a conversation with James Fletcher, Physiotherapist, Exercise Physiologist, ‘The Science of the Breath’ in this Expert Edition.
James Fletcher has worked with some of the planet’s leading athletes across a multitude of sports in helping them bring science to their breath and boost performance through respiratory or specifically in Inspiratory muscle training. James spent years working with elite circus performers in the Cirque Du Soleil, has worked with Australian 100m freestyle record holder and Olympian Cam McEvoy, other Olympic swimmers including James Roberts and Madi Wilson. Big wave surfers such as Kai Lenny and Ryan Hipwood and the host of other world-leading performers and athletes.
On this exploration of the science of breathing we discuss:
- the key question of can breathing training improve performance.
- Is there a correct way to breathe
- how strength training improves Inspiratory muscle function and therefore performance
- Is there a correct way to breathe
- Can strength training improve the inspiratory muscles function.
- The mechanisms by which breathing training can boost performance
- What to do if you’re feeling a little over anxious
- The role of hypoxic training in boosting performance
There’s some great and practical tips for endurance athletes around what to do with our breathing in the role that breathing consciousness and specific training techniques can have in boosting our performance.
Listen in as we delve into the following:
- James background and career
- What is COPD and what does it mean
- What is breath and breathing properly
- Techniques on breathing easier
- How does Inspiratory muscle strength testing look like
- Mechanism of breathing easier
- Working with the diaphragm for breathing and performance
- Focusing on your breath
- How will the runners know if they are in hyperventilation status
- What is it about Central Governor Hypothesis and how it impacts athletes
- How can you breathe when you’re running
- Tips to runners on how to breathe
- Tips on pre-performance anxiety
- Top 3 Tips for athletes to make around their breath
- Advice on incorporating Hypoxic work on Training
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To follow James Fletcher
Instagram:
@fletchertechniques
Twitter:
@fletchertech_
Website:
Fletcher Techniques
Quotes
“Do it with someone watching you as it is dangerous.” – Advice on incorporating Hypoxic work in Training
“Keep asking questions” – Best Advice to perform at physical best
“Normal Breath in and really very long exhalation until your body asks you to breathe in – 5x” – Physical Challenge
“We can take control of our breath.”
“Make breathing easier.”
“Breath does not take too much for an athlete to produce.”
“Breathing muscle can also get tired.”
“Breathe as if it’s a rhythm.”
Techniques on breathing easier
1. Strength Training your breath
2. Use your diaphragm
3. Moving away breathing using small muscles
Tips on pre-performance anxiety
1. Breathe all the way out and start counting
2. Calm yourself during performance
3. Measure your numbers
Top 3 Tips for athletes to make around their breath
1. Have a routine for sleep and breathing
2. Listen to your body
3. Pay attention to your breath
Timeline
0:00 Start
1:58 Introduction to James Fletcher
4:18 James background and career
6:48 What is COPD and what does it mean
10:40 What is breath and breathing properly
15:10 Techniques on breathing easier
18:50 How does Inspiratory muscle strength testing look like
21:36 Mechanism of breathing easier
30:27 Working with the diaphragm for breathing and performance
38:00 Focusing on your breath
39:30 How will the runners know if they are in hyperventilation status
42:30 What is it about Central Governor Hypothesis and how it impacts athletes
46:20 How can you breathe when you’re running
48:52 Tips to runners on how to breathe
52:30 Tips on pre-performance anxiety
56:41 Top 3 Tips for athletes to make around their breath
1:00:11 Advice on incorporating Hypoxic work on Training
1:03:00 Best Advice
1:04:25 Physical Challenge for the week
1:07:42 Finish
People Mentioned
Cam McEvoy – Australian competitive swimmer
James Roberts – Australian professional rugby league footballer
Madi Wilson – Australian competitive swimmer
Kai Lenny – Big wave surfer
Ryan Hipwood – Big wave surfer
For questions and comments about this Episode
Send to the show host
@Brad_Beer (Twitter) or
@brad_beer (Instagram)
