How to Warm Up your Respiratory System before Training and Racing

Why is it important to warm up our breathing system before an endurance workout or race?
Warming up the respiratory system should be seen as a key component to any warm up routine because of the tight association between the respiratory, cardiovascular, muscular and metabolic systems. By maximizing the capabilities of the respiratory system during warm up for training or competition, an athlete can improve the performance of all the other physiologic systems involved in sport performance.
How can we warm up our breathing system before exercise or competition?
Beginning with slow controlled breathing patterns that focus on hypercapnea, there are a few key benefits…increased cardiac output through both HR and contractility, bronchodilation and alveolar recruitment to improve gas exchange, and peripheral vasodilation to increase blood supply to working muscles. Switching then to a focus on higher respiratory frequency while doing some initial gentle warm up exercises can help engage accessory muscles of respiration, while also improving coordination, preparing the system for higher intensity work.
Sample warm up protocol
5 minutes slow breathing in relaxed position, sitting or lying down, with a focus on diaphragm engagement and a prime goal of full deep and slow breaths.
5-10 minutes of gentle exercise with continued focus on slow and deep breathing, with goal of increasing CO2 levels, and relative hypOventilation
5 minutes of sport specific and short intervals of varying intensity to ensure maximal range of motion of all joints, combined with high RF and controlled breathing through recovery between intervals
Depending on the duration of the intended event, or the sport involved, there may be other techniques or equipment that may benefit an athlete as they prepare for competition. This will be covered in future videos.
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[@tomb2289]

Very interesting, thanks. I went for an 2km run pb early this morning and I was not ready for how rough it felt on my lungs when I finished! I'm new to shorter distances so I'd never thought about this for warm ups, very helpful

[@jims3721]

Nice intro. Thanks. Where is the demonstration of the recommended fast and slow respiratory warmup exercises?

[@Thatsbannanas-d8c]

Is there a video where you show the machine you use. I’ve looked can’t find one.

[@VO2Master]

@lemoncare, if you are looking for a device suited for respiratory training check out: isocapnic.com/

[@Thatsbannanas-d8c]

@@VO2Master thank you. I’ll check it out.