Breathwork training for sport

Single sessions or 4 x 1 hour course 
Location: Zoom or in person (Eastbourne)

Breathing for runners, athletes and students wanting to improve their sports performance: recreational, amateur or professional.

How you breathe day to day will be how you breathe during training so we start with re-training the breath to optimise your physical and mental health. Then we work on your sports performance. An informative and experiential online (zoom) or one to one (Eastbourne) training course.

You will learn how to:


Breathe correctly by learning the three dimensions of breathing. Learn how to apply them for better oxygenation of cells and tissues to improve how they function.
Improve your aerobic capacity and respiratory muscle strength.
Improve your running economy and running time
Warm up the respiratory system to maximise the benefits of training and calm the respiratory system after training or competition to minimise oxidative stress.
Simulate altitude training to teach your body to do more with less, delaying the onset of lactic acid and fatigue as well as potentially increasing your oxygen carrying capacity.
Train the breath to calm the mind. This helps to improve focus and attention and applies to all areas of life.
Breathe to balance your nervous system and improve the body’s ‘automatic’ functions to improve your physical health. Dysfunctional breathing patterns are frequently present without us being aware and they contribute to all kinds of physical symptoms.
Increase your resilience to stress by emptying your stress bucket daily so you start every day with maximum capacity.
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This course is for you if:

You are fit and healthy but want to take your breathing to the next level to enhance your wellbeing or sports performance.
Your athletic performance is limited by your aerobic capacity and uncontrolled breathing and you want to overcome this.
You hyperventilate after training or suffer with exercise-induced asthma. You want to improve your VO2max and increase the oxygen carrying capacity of your red blood cells.
You train a lot and want to learn how to reduce the muscoskeletal strain on your body. Risk of injury should reduce when you synchronise your breathing with movement.
You want to learn how to minimise the oxidative stress created by training and competing regularly.

You may also frequently:

Yawn a lot, sigh a lot or suck in big breaths.
You may be trying to alter your oxygen and carbon dioxide ratios or body pH without even realising it.
Snore a lot or mouth breathe especially at night.
This will upset your breathing chemistry, your body’s acid/alkaline balance (pH) and it dries out your airways, which is not a good thing.
Feel stressed and tense during the day.
You may use fear of failure to motivate yourself. Perhaps you feel like you are headed for burn out if you don’t do something soon.
Have cold hands and feet:
This is often due to poor circulation which can be related to poor breathing habits

What you will learn:

Lesson One – breathing chemistry

Why the ratio of oxygen, carbon dioxide and nitric oxide matters, why it often isn’t balanced and what to do to reset this. Learn and practice the exercises to reset your breathing chemistry, oxygenate your cells and improve focus. Practice the exercises seated and walking.

Lesson Two – breathing biomechanics and the diaphragm

Why you don’t think about it and why it’s so important. Why breathing using the diaphragm stimulates your vagus nerve and how this affects every automatic function the body performs. Learn the exercises to stimulate and improve the function of your diaphragm and increase lung capacity. Practice the exercises seated and walking. If your scores have improved we may take into running and exercise training.

Lesson three – cadence of the breath and preparation for altitude training depending on progress, ability and fitness level

How many breaths you should be taking and why this affects your heart, your nervous system and your heart rate variability (HRV), a fundamental health marker. Learn the exercise to develop this and how to bring it into movement and sleep. If progress allows we practice all of the exercises seated, moving and running.

Lesson four – track progress, practice all the exercises, introduce altitude training and extra challenges and resistance

Practice is the only way to learn and integrate and retrain your breathing reflexes. Your body will love it. We revisit all of the exercises and introduce simulated altitude training. Depending on progress we add extra levels to most of the exercises.

It’s important to understand

Changing how you breathe can have a significant impact on your health but practice is required to achieve results:

Starting point

You take twenty six thousand breaths a day. You have been breathing this way since you were born. It takes a little time and commitment to retrain this to something better. But I have seen quick results with some folks it all depends on the starting point.

The science and the work

I teach you enough science for you to understand why your breath is fundamental for health and how to work with it to create better breathing habits. The course is experiential though and most of the time is spent on the exercises and training and how to incorporate into daily life and training schedules.

We are all unique

Breathing quality is integral to health and all Eastern philosophies incorporate breathing practice’s. But our individual physiology is very unique hence the response to training is individual

What to expect during a session

 Case history and goal discussion
Breathing assessment and measurement
Explanation of the science underpinning the exercises
Specific personalised recommendations adapted to your sports modality and training
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Tools to help you learn, remember and practice:

Book and pencil icon
Exercise sheets describing each exercise plus a homework plan tailored to your lifestyle or training routine.
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Audios MP3 download to follow each exercise
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PDF format book with exercises and information.

Start breathwork training now!

Single sessions or a course of 4 x 1 hour
Online via zoom or 1:1 training in Eastbourne.
£65 p.h/ £235 4 x 1hr
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Side view of people meditating.
Terms and Conditions
T & C's

FAQ

Each session is approx. 60 minutes and I usually advise a course of 4 x 1:1 sessions either via zoom or by ‘live’ appointment (Eastbourne).
If you are taking the course online it is ideal if you can angle your screen so I can see you performing the exercises whilst walking around (a short distance up and down is fine). If this is not possible you can run up and down on the spot. You will also need to be able to hear my instructions whilst you are moving.
Ideally leave a gap of 1-2 hours after eating before your class is scheduled. Similar to exercise the exercises are best performed on an empty stomach.
Click the "Book Now" button to get started on your health journey today.
This course should suit everyone but there are some exceptions. These are:
* Do not take this course if you are pregnant.
* If you are on medication of any kind then check with your GP and get your Doctor to approve your attendance.
* I give options for reducing the intensity of most exercises to suit individual needs but if you are not sure then please get in touch.
* If you have sleep apnea you won’t be able to do one of the exercises but I provide an alternative.
Everybody has their own unique physiology and your response can’t be predicted so there is no guarantee. But if you aren’t happy get in touch so I can see if I can help you.
You can contact me here - email helen@helenmaxwellnutrition.co.uk

The Myths and the Science of Breathing

There’s so much more to correct breathing and it’s effect on our health than you might think. Download my FREE eBook to discover why everything you thought you knew about breathing is probably wrong!  
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