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Burn with Kearns: Proper breathing is essential for the older athlete – Kevin Kearns
by Kevin Kearns, contributing writer, fitness and exercise
Take a Deep Breath: Why Proper Breathing Is Essential for the Older Athlete
As athletes age, maintaining peak performance and overall health hinges on optimizing every aspect of training and recovery. One frequently overlooked yet critical factor is breathing. Proper inhalation and exhalation techniques can boost endurance, reduce stress, and enhance mental clarity—benefits that become increasingly important for the older athlete. Below, we’ll explore practical breathing methods (including insights from the Wim Hof Method and box breathing), plus the role of cold plunges in overall fitness and recovery. Personally I realized how important proper breathing was until I began doing yoga 17 years ago. Even though it was always stressed ,when I began my martial arts journey in 1979, my eyes opened to how important this is through my yoga mentors in New England.
1. The Importance of Proper Breathing for Older Athletes
1.1 Enhancing Oxygen Delivery
Older athletes often experience a natural decline in lung capacity and circulatory efficiency. Using deliberate breathing techniques helps counteract this, ensuring that muscles and organs receive sufficient oxygen. This can delay fatigue and improve overall performance during exercise sessions, whether it’s weightlifting, swimming, or martial arts training.
1.2 Reducing Stress and Aiding Recovery
Stress hormones like cortisol can negatively affect both performance and recovery. Research shows that structured breathing can help shift the body from a “fight-or-flight” sympathetic state to a “rest-and-digest” parasympathetic state. This shift supports better sleep, faster muscle repair, and a calmer mental outlook—essential for any athlete looking to train consistently while avoiding burnout.
2. Breathing Techniques to Consider
2.1 Box Breathing
Box breathing (also called four-square breathing) is a simple yet powerful method that can be done anywhere:
- Inhale through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale through your mouth for a count of four.
- Pause after exhalation for a count of four.
Repeat this cycle for several minutes. Box breathing has been shown to help regulate heart rate, lower blood pressure, and calm the mind—benefits that are particularly valuable for older athletes looking to stay focused, reduce pre-competition jitters, or recover more effectively post-workout.
2.2 The Wim Hof Method
Created by Dutch extreme athlete Wim Hof, the Wim Hof Method combines a specific breathing pattern with cold exposure. The breathing portion typically involves cycles of deep, rapid inhalations followed by short breath retentions. A 2014 study in Proceedings of the National Academy of Sciences found that participants trained in Hof’s breathing techniques could voluntarily influence their autonomic nervous system and inflammatory response, which may promote improved recovery and resilience.
For older athletes, this can translate to:
- Enhanced Immune Response: Better management of inflammation and stress.
- Mental Clarity and Calm: The breathwork can help clear mental fog, improving focus for training and competition.
- Improved Circulation: Deep, rhythmic breathing aids in oxygen delivery and CO₂ expulsion.
3. Cold Plunging: A Natural Performance Booster
3.1 Why Cold Exposure Matters
Cold plunging or cold showers—core components of the Wim Hof Method—stimulate blood flow, reduce inflammation, and trigger the release of endorphins. For older athletes, these benefits can be pivotal in maintaining joint health and speeding up muscle recovery. We used to do this when were kids at European Health Spa in Newton and we wonder why it may us feel so awake )
3.2 Research-Backed Benefits
- Inflammation Control: A study published in The Journal of Science and Medicine in Sport indicated that cold-water immersion can help reduce exercise-induced muscle damage and soreness.
- Boosting Metabolism: Exposure to cold may activate brown adipose tissue, potentially supporting healthy weight management.
- Mental Resilience: The initial shock of cold exposure trains mental discipline and stress management skills—both crucial for competitive performance.
3.3 Safety Considerations for Older Athletes
- Slow Start: Always begin with shorter exposure times and gradually increase duration to avoid shock or cardiovascular stress.
- Consult a Professional: Individuals with heart conditions or other medical concerns should consult their physician before adopting cold plunging routines.
4. Putting It All Together: A Sample Routine
- Warm-Up and Light Stretching: Prepare your body with low-intensity movements (e.g., dynamic stretches or gentle walking).
- Box Breathing (2–3 Minutes): Calm your nervous system and focus your mind before you begin intense activity.
- Performance or Workout: Conduct your main training session, whether it’s resistance exercise, martial arts, or cardio.
- Post-Workout Breathing (Wim Hof Method Variation): Include a few cycles of deep, intentional breaths to promote faster recovery.
- Cold Plunge or Cold Shower (1–2 Minutes): End your routine with short cold exposure to reduce inflammation and sharpen mental discipline.
- Cool-Down and Relaxation: Gradually return to room temperature, and rehydrate thoroughly.
5. Final Thoughts
For the older athlete, quality breathing and cold exposure aren’t just trendy concepts—they’re backed by emerging research and countless real-world testimonials. From improved oxygen delivery and stress reduction to inflammation control, these approaches can form the cornerstone of a well-rounded training program that enhances both performance and longevity. By integrating box breathing, the Wim Hof Method, and cold plunges into your routine, you can take active control of your physiological and psychological responses, ensuring you stay competitive and vibrant well into your later years. At 58 I am a practitioner of these two concepts these two concepts for recovery and stress relief I can find no better option except to park your **** on a tropical island)
Move and Improve!
Coach Kearns
BurnWithKeans.com
PS. Check out our new monthly articles in BioHackYourself.com .
Yoga and Chi Gong workout
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Both of Coach Kearns books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].Author of There’s Light In The Tunnel” How to Survive and Thrive with Depression, Always Picked Last, A guide to navigating bullies on Amazon and Audible youtube.com/user/burnwithkearns https://www.linkedin.com/mwlite/in/burnwithkearns
Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients “athletes or the general population“ about the importance of programming mind, body and spirit. Coach Kevin Kearns BS FMS CPT Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist.BurnwithKearns.com