Let’s go with the flow!
Harnesses the power of the spleen, a fist-sized organ near the stomach that stores and filters blood Proven to improve athletic performance. When the spleen contracts, stored red blood cells are released into the bloodstream, improving oxygen supply to the muscles.
Greek researchers had the spleen in mind when they asked 17 athletes to hold their breath and soak their faces in cold water before running on a treadmill.
Submerging your head in cold water and holding your breath triggers the diving reflex in mammals. This is a survival mechanism that slows the heart rate, contracts the spleen, and prioritizes blood supply to the brain and heart over less important muscles.
These physiological changes allow divers to stay underwater longer, hence the nickname “diving reflexes.”
Study participants, who were not trained in breath-holding, performed this maneuver five times.
According to Outside, The average breath-hold time was 71 seconds, with a 2-minute rest between each set. Volunteers began the treadmill test 2 minutes after their final breath hold.
Participants who practiced breathing exercises were able to last an average of 0.75% longer than those who did not. This was a small but noticeable improvement.
The results were recently European Journal of Applied Physiology.
“Pre-exercise breath-holding has shown potential to improve time to exhaustion and optimize subsequent distance running performance, but more detailed information is needed to fully elucidate the underlying mechanistic factors. further investigation is essential,” the researchers wrote.
There are several ways to activate your diving reflex.
- Immerse your face in a bowl of water colder than 50 degrees Fahrenheit, hold your breath for 30 seconds, and repeat as needed, lifting your head out of the water between each set.
- Place an ice cube in a Ziploc bag or grab a bag of frozen vegetables and press it against your face, making sure to cover the space above your eyes and cheekbones. Hold your breath for 6 to 8 seconds after each beat.
- Splash cold water on your face or take a cold shower.
Outsiders suggest doing two breath-holds a few minutes before competition.
Stimulating the diving reflex can also help with anxiety and panic attacks by slowing the heart rate and activating the parasympathetic nervous system, promoting relaxation.
“Sometimes our body’s physiological ‘accelerator’ gets stuck to the floor and we find ourselves moving down the stress highway, becoming increasingly anxious and irritable,” says Hug the Air: Resilience. Michele DeMarco, a therapist and author of “The Art and Science of Building Yourself.” Spirit” was written last year. psychology today.
“When this happens, use your diver’s reflexes to take a detour,” DeMarco continued. “Within 30 seconds, you’ll feel a cool, gentle breeze.”
