Preventing Exercise Induced Asthma Breathing Techniques for Athletes

The video discusses exercise-induced asthma, a condition that affects 20-50% of athletes. The primary cause is identified as hyperventilation - rapid, heavy breathing that often occurs when exercising with the mouth open. During rest, the average person breathes 12-14 breaths per minute, with a tidal volume (amount of air per breath) of around 0.5 liters, resulting in 6-8 liters of air per minute. However, during intense exercise, the respiratory rate can increase to 50 breaths per minute, with a tidal volume over 2 liters, leading to over 100 liters of air per minute. This dramatic increase in airflow can cause the airways to dry out, cool down, and narrow. The narrowing is due to a combination of smooth muscle constriction, inflammation, and increased mucus production. This can lead to symptoms like breathlessness, coughing, wheezing, and chest tightness. To help prevent exercise-induced asthma, the video emphasizes the importance of nasal breathing. Breathing through the nose helps warm, moisten and filter the air, while also maintaining normal carbon dioxide levels. This can reduce the risk of airway narrowing. Other recommendations include: Improving everyday breathing patterns to increase your Buteyko BOLT score (breath hold time) above 25 seconds Doing a 15-minute warm-up with nasal breathing and breath holds to gradually prepare the airways Continuing to breathe through the nose during exercise to keep the airways open By implementing these breathing techniques, athletes can significantly reduce their risk of experiencing exercise-induced asthma symptoms.