Breathing Essentials: Athletic Performance

Name: Breathing Essentials: Athletic Performance
Rating: 4.6 (16 reviews)

The Keys to Performance Success

Created byDebra Dent

Last updated 5/2023

English

What you'll learn

How breathing correctly can improve endurance, leg fatigue and core control.
Understand how poor breathing while running will alter the blood flow to the extremities.
What is the proper way to breathe while running?
Learn exercises to improve the mobility of the trunk to improve breathing while running or exercising.

Course content

3 sections • 24 lectures • 2h 28m total length

Introduction and Objectives2:13
Explore the physiology of exercise, why breathing intensifies, and how diaphragm and core fatigue plus the sympathetic reflex shift blood flow to extremities. Learn strategies to improve performance.
Disclaimer1:23
Physiology of Exercise7:43
Explore the physiology of exercise, including VO2 max, stroke volume, cardiac output, and pulmonary ventilation, and distinguish aerobic and anaerobic metabolism with lactic acid implications.
Mechanics of Breathing6:27
Assess diaphragmatic versus upper chest breathing, observe rib cage expansion, and learn how the diaphragm, transversus abdominis, pelvic floor, and rib mechanics stabilize the spine.
Trunk and Spine stability26:45
Discover how the abdominal canister—diaphragm, pelvic floor, transversus abdominis, and multifidus—stabilizes the trunk through intra-abdominal pressure and breathing control to maintain neutral posture during athletic activity.
Respiration, Pelvic Floor and Incontinence9:31
Explore how respiration interacts with the pelvic floor to influence intraabdominal pressure, continence, trunk stability, and the effects of stress incontinence and breathing on back and GI health.
Metaboreflex and Leg Fatigue7:06
Discover how during maximal exercise the diaphragm fatigue triggers a metaboreflex that shunts blood to the respiratory system, causing limb fatigue and improved breathing strategies like nasal breathing.
Does it Matter How We Breathe When We Run9:41
Explore how locomotor respiratory coupling and step-driven breathing affect endurance. A 2:1 step-to-breath pattern minimizes respiratory work and nasal breathing training can entrain efficient rhythms.
Inspiratory Muscle Training10:25
Explore inspiratory muscle training with the Powerbreathe device to improve breathing effort and reduce respiratory muscle fatigue. Learn biomechanics, diaphragmatic breathing, and transversus abdominis engagement for postural control.
Altitude Training5:19
Explore the benefits and risks of altitude training, including live high, train low strategies, pulmonary hypertension risks, immune impacts, and variable red blood cell responses.
The Effect of Being Female2:52
Learn how menstrual cycle's follicular and luteal phases influence performance, with luteal phase raising breathing 25% and diverting up to 16% of blood and oxygen to respiratory muscles, disadvantaging training.
Rules for the Road13:48
Explore eight rules for protecting the core during training, blending deep core work with the superficial system, and applying rotation, tapering, and recovery for performance.
The Athlete and Covid 194:12
Explore long-term effects of COVID-19 on athletes, including breathlessness, lung damage, reduced capacity, fatigue, and cardiac issues, and outline safe return-to-play guidelines with monitoring and medical evaluation.

Introduction to the Exercises0:47
Facilitating Lateral Costal Expansion2:00
Facilitate lateral costal expansion to improve trunk stability with hands-on rib cues, home practice, and rib spring breathing, guiding breaths into the sides and achieving diaphragmatic expiration with a theraband.
Rotation from the Top0:54
Demonstrates trunk rotation from above and rib cage biomechanics with breath cues, using hand placement to keep rotation from the rib cage rather than the shoulder.
Rotation from the Bottom0:49
Coordinate breath work with rotation from the lower trunk to improve trunk mobility and chest expansion in the lateral costal region, activating the transversus abdominis and obliques.
Facilitating the Core3:53
Facilitate the core through remedial supine and hook-lying work, using ASIS alignment in the Margarita position, deep breathing, and 10-second holds, then progress with knee drop outs and pelvis monitoring.
Core Training Program5:53
Develop diaphragmatic breathing and core control through a four-level program for the front, lateral, and posterior systems, with progressive hip lifts, bridges, clamshells, side planks, and other plank variations.
Lengthening Ideas11:06
Learn anterior and posterior lengthening through yoga poses, prone and supine techniques, and dynamic breathing. Practice diaphragmatic, lateral costal breathing, and transversus abdominis activation to lengthen the trunk and hips.
Supine Breathing Reach2:16
Master the supine breathing reach, a four-set all-in-one exercise alternating sides to expand the chest, train the diaphragm, lengthen hamstrings, and engage transversus abdominis and obliques while releasing back extensors.
Blowing Up a Balloon2:24
blow up a balloon to create expiration resistance, strengthening the diaphragm and transversus abdominis. train pharyngeal muscles for sleep apnea with nasal breathing, blowing up the balloon three times.

Requirements

There are no prerequisites for this course.

Description

Breathe to Perform: Unlocking Athletic Potential Through Respiration and Core Control

2.5-Hour Seminar with Debra Dent, World-Renowned Physiotherapist

Have you ever finished a long training run or race with your legs feeling exhausted and tight as a drum?
Are you striving for faster times, fewer injuries, and better overall performance?
Do you truly understand what your core is—and how it impacts your sport?
Would you like to dominate your next competition through improved posture and breathing efficiency?

Join Debra Dent, internationally recognized Physiotherapist, for this 2.5-hour, research-based seminar designed to transform the way you breathe, move, and perform.

What You’ll Learn

• The Science of Breathing and Performance
Understand how improper breathing alters rib cage mechanics, limits rotation, and disrupts efficient movement patterns—all of which can reduce athletic performance.

• The Diaphragm–Posture Connection
Discover how diaphragm fatigue from heavy breathing affects posture, trunk control, and circulation. Restricted blood flow to the limbs contributes to cramping and premature fatigue—and you’ll learn how to prevent it.

• Core Redefined
Explore what the true core is and how it functions. Learn what inhibits or delays core activation and how to re-train the diaphragm and three key stabilizing muscles for optimal performance.

• Solving Common Athlete Issues
Identify the root causes of leg fatigue, hamstring tightness, back stiffness, and core instability—and learn practical strategies to correct them.

• The Rules of the Road
Apply a set of simple, evidence-based guidelines to enhance athletic performance, efficiency, and injury resilience.

By the end of this seminar, you’ll have the tools to:
1. Improve breathing mechanics and oxygen efficiency
2. Enhance posture and trunk stability
3. Reduce muscle tightness and fatigue
4. Optimize performance in training and competition

Come join Debra Dent and learn how breathing better means performing better.

Who this course is for:

Runners, swimmer, bikers, soccer players, hockey players, anyone who requires endurance for their sport.

Breathing Essentials: Athletic Performance

What you'll learn

Explore related topics

Course content

Introduction13 lectures • 1hr 47min

Exercises9 lectures • 30min

The Reseach and Bonuses2 lectures • 11min

Requirements

Description

Who this course is for: