Breathing is more than just taking air in and out. If you're a female fitness athlete, especially one who loves intense workouts like CrossFit, the way you breath can make a big difference in your workout experience. As simple as it may seem, breath work can play a huge role in the stability of your core and pelvic health, helping to keep you safe and powerful during lifts.
Learn more about the importance of pelvic health in female CrossFit athletes at the blog post here.
With that being said, during this blog post we're going to dive into different ways you can master breath work and talk about the benefits you will see from prioritizing this simple, yet effective addition to your fitness routine.
Why Breathing Matters for You
In the female body, the core muscles, including the pelvic floor, play a vital role in keeping everything stable and supported during movement. The pelvic floor acts as a foundation, helping to keep the spine and pelvis aligned. Since breathing impacts these muscles, using the right techniques can improve the way they work together, improving their efficiency and reducing your risk for injury or pelvic floor dysfunction.
You can learn more about how to prevent pelvic floor issues in the blog post here.
Breathing Techniques to Support Your Core & Pelvic Floor
There are a few basic breathing techniques that can get you started on your breath work journey. Not only will your nervous system thank you, but you'll also aid in building core and pelvic stability to help maintain a strong foundation during workouts.
Diaphragmatic Breathing (or Belly Breathing)
Diaphragmatic breathing, or belly breathing, is probably a breathing technique that you are familiar with or at least heard of before. Implementing this type of breathing into your routine encourages your diaphragm to achieve its full range of motion potential, helping to stabilize your core and support your pelvic floor. This is also a technique that can indirectly help to relieve neck and should tension too (a win-win!).
Here's how to do it:
Lie down with your knees bent. Place one hand on your chest and one on your belly. Take a slow, deep breath in through your nose, letting your belly rise while keeping your chest still. Then, breathe out through your mouth, feeling your belly fall.
Box Breathing
This next breathing technique, called box breathing, is a bit more specific to the nervous system. Box breathing helps to activate the "rest and digest" portion of the nervous system, which can lead to a reduced feeling of stress. This can be essential for staying focused and relaxed during high-intensity exercises or challenging parts of your workout.
Here's how to do it: Take a breath in through your nose for a count of four, hold your breath for a count of four, breathe out through your mouth for a count of four, and then pause for four counts. Repeat this cycle several times.
360-Degree Breathing
The third and final breathing technique I encourage you to practice is called 360-degree breathing. This technique emphasizes using your breath to fill your entire abdominal cavity in all directions. This encourages activation of the core muscles, helping to create a stable base and improve strength and power of your movements.
Here's how to do it: Imagine your whole torso filling up with air as you breathe in—expanding not just your belly, but also the sides and back of your ribs. As you exhale, let your ribs draw back together.
Why Breathing Matters in Your Workouts
Using these breathing techniques regularly can make a big difference in how your body feels and performs. Core and pelvic stability are essential when doing any movement that involves strength or power, like squats, deadlifts, or jumping. In that same token, staying calm and focused is critical for achieving your top performance.
To break things down further, here's why breathing matters so much in your workouts:
Better Core Activation: For starters, breathing with purpose helps engage your core, creating a stable foundation so you can move powerfully and safely.
Pelvic Floor Support: Next, for female athletes specifically, breathing properly can help avoid pelvic issues like discomfort or leakage. By using your breath, you support these muscles and keep them functioning well. You can learn more about some of the common pelvic dysfunctions in the female CrossFit athlete at the blog post here.
Improved Recovery: Lastly, proper breathing helps promote increased levels of oxygen to reach your muscles. This improved oxygenation of muscles can reduce soreness and improve your recovery time after intense workouts.
Conclusion
At the end of the day, breathing might seem simple, but it’s one of the most powerful tools female athletes can use to stay strong and safe. By practicing these techniques, you’ll build a strong, stable core and improve pelvic health, setting yourself up for better workouts and faster recovery.
In the meantime, if you or someone you know is struggling with pelvic health issues like peeing your pants, pelvic pain, pelvic heaviness or pain with sex, reach out! We can create a plan that supports your fitness goals while keeping your pelvic floor in check.
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