As someone who has been active in weightlifting and CrossFit coaching for years, I have firsthand experience with the relentless pursuit of physical progress. I’ve pushed my body to its limits, striving for new personal records and better performance. As an athlete, this is how I was hardwired to think. The world of fitness is often dominated by the mindset that more is better – more reps, more weight, more intensity. While this approach has its merits, it also has its limits.
Despite rigorous training and dedication, I reached a point where my physical progress plateaued. No matter how hard I trained, I found myself struggling with prolonged recovery times, persistent muscle soreness, and the mental fatigue that accompanies intense physical exertion. It became clear that my body could only handle so much before it began to push back. This realization prompted me to explore new methods to support my body and enhance my performance.
The gamechanger for me was discovering the power of breathwork and its profound impact on recovery. Breathwork, often overlooked in the fitness community, has become an essential part of my training regimen. Integrating breathwork into my routine has not only improved my recovery times but also enhanced my overall well-being. It has provided a holistic approach to fitness, bridging the gap between physical training and mental resilience. Here are three ways breathwork can significantly enhance recovery:
- Accelerating Muscle Recovery After intense workouts, muscles need oxygen to repair and grow. Breathwork techniques, such as diaphragmatic breathing, improve oxygen delivery to muscles. By increasing oxygen intake, you expedite the removal of lactic acid and other metabolic waste products, reducing muscle soreness and speeding up recovery time.
- Reducing Stress and Cortisol Levels High-intensity training can elevate cortisol levels, the body’s primary stress hormone. Chronic stress can hinder recovery and performance. Breathwork practices like box breathing or 4-7-8 breathing can activate the parasympathetic nervous system, promoting relaxation and reducing cortisol levels. This helps create an optimal environment for recovery and muscle growth.
- Enhancing Sleep Quality Quality sleep is crucial for recovery, as it is when the body repairs and regenerates tissues. Breathwork techniques, such as coherent breathing or alternate nostril breathing, can improve sleep quality by calming the mind and preparing the body for rest. Better sleep means more effective recovery and improved overall performance.
I also began incorporating breathwork into my CrossFit routine, aiming to enhance recovery and overall performance. One of the most effective strategies I’ve adopted is a fortnightly recovery session at CrossFit Siargao that combines breathwork with ice baths.
These recovery sessions have become a cornerstone of my training approach as a coach. By dedicating time every two weeks to focus on breathwork and cold therapy, I make sure that members also look after their overall well-being outside of the regular training sessions. During these recovery sessions, I start with guided breathwork exercises to center the mind and prepare the body for the cold exposure. Techniques such as box breathing or the Wim Hof Method help regulate the nervous system, ensuring one remains calm and focused.
Integrating these recovery techniques into my CrossFit routine and even my coaching approach has not only helped me break through physical plateaus but also provided a holistic approach to fitness. It’s a practice I highly recommend to anyone looking to enhance their recovery and achieve new levels of physical and mental strength.
