Breathing

[GrantMatt]

Been rowing for about 9 months now, and continue to make improvements on my techniques and times. The wealth of information on this forum is fantastic.

However, one thing I just cant “fix” is my breathing. The C2 website advice for breathing (link below) is essentially 1-2 breaths per stroke, and exhaling on the drive. I can’t seem to get into this rhythm, at any speed, and just breathe as my body wants, though almost exclusively I inhale on the drive, and breath out and relax on the recovery. Complete opposite of what is recommended.

Something I should continue to try and correct? Really doesn’t feel natural to me

https://www.concept2.com/indoor-rowers/ ... techniques

[lindsayh]

Grant there are 2 schools on the breathing and not 100% consensus. Best to follow what feels right for you I reckon. One breath per stroke works best though. It makes sense for me to inhale on the drive as the chest is opening and exhale on the way back as the chest compresses.

[Citroen]

There's only one technique that's guaranteed to work for the rest of your life.

In then out and repeat.

[Carl Watts]

I would advise going with what you do automatically and don't try and change it.

I'm with Lindsayh for the reasons he stated, breath IN on the drive and OUT on the recovery and it makes no sense to change it.

Usually its 1:1 but its possible at lower ratings to double breath on the recovery when things get tough. What you find however when pushing really hard and you really start gasping for air all the rhythm goes out the window

[Dangerscouse]

Breathing in on the drive will help with core stability as you will tense your core as you breathe but it's more important to find what works for you.

I always used to row at r28/30 and when I slowed it down to r18/20 I found my breathing sequence had to adapt too, which it did eventually.

[max_ratcliffe]

Interesting - I agree that it seems to make sense to inhale on the drive, but I've been following the concept2 guidance of exhaling on the drive. I figured that a forceful exhalation through pursed lips would be a partial valsalva maneouvre which would help stabilise the spine.

Generally I inhale twice on the recovery, which is a little similar to when I used to run; I'd always take two half breathes in and then two half breaths out.

I guess whatever works for the individual, as long as no damage is being done.

[Ombrax]

Re: What to do on the drive

I always thought that when possible (e.g. cadence of something like cycling is too high to try this) one was supposed to "exhale on the effort," so it didn't surprise me that C2 would recommend exhaling on the drive.

Re: number of breaths per stroke

For me this is an easy one, and probably similar to most folks out there: for easy rowing 1 / stroke, then, as things get harder, and when my body feels like it, I switch over to 2 / stroke. I can't imagine sticking to 1/ at high efforts, but others may differ.

I think the bottom line for both of these topics is that one should give the "right / traditional" way a try, but if you find that it just doesn't work for you, then do whatever seems most natural. Most of the time the general consensus is indeed the best way to do something, but not always.

[Mark E]

Many people believe that the amount of air you can move in/out of your lungs is a limiting factor -- it's not. There's plenty of oxygen in your bloodstream for aerobic exercise even at your maximum power output. The limiting factor is whether your muscle cells can process that oxygen fast enough to keep up with the output. Once they load is too high your cells shift away from the efficient production of energy through the aerobic pathway and most of the energy derives from the relatively inefficient anaerobic pathway, which you can only rely on for a fairly short period before the nasty byproducts of the anaerobic cycle (most famously lactate) overwhelm the muscles and you're forced to dramatically lower your output (stop rowing).

That's my story and I'm sticking to it. I agree with the advice to breathe on whatever pattern feels natural.

[jimmyshand]

I agree with those above who have said do what you do naturally. I am into my fourth year of rowing as of today ( ) and even though I don't think, technically, my breathing matches what some of the advice says, when I try to alter it it just feels awkward and unnatural.

[Anth_F]

I also agree to do whatever comes naturally to you. If i'm rowing steady, i'll inhale on the drive then exhale in the recovery! But, if i'm doing harder rowing i'll generally inhale the drive then exhale in the finish, and also again in the recovery, so basically i'm getting two gulps of air before starting the next stroke. This rhythmic breathing pattern works very well for me when the goings getting tough on the erg. Most important, this is not something i learned, but rather just something i do naturally.

[ccooper]

Another perspective to consider, though it may not be right for you.

I know that when I'm racing I will need to take 2 breaths per stroke, even at 35spm. Therefore, I wish to train with the same rhythm. I do 90% of my rowing at 2 breaths per stroke, even though it's not necessary to obtain the oxygen. I just want to train the muscle memory. I don't know if it helps, but I can't imagine that it hurts, either, so why not?

[ampire]

I thought this was helpful on the subject but its probably an individual preference.

Breathing technique for rowers - high stroke rate and low stroke rate breathing patterns - Aram Training

https://www.youtube.com/watch?v=_MKdU988iYQ

I think I breath in the manner of the high stroke rate breathing pattern that Aram presents in that video, I usually breath in on the recovery approaching catch, hold it partially through the initial catch to stabilize my core, and exhale through the drive, inhale again at the finish, exhale as I slide forward into the recovery, and repeat. I tend to row at higher stroke rates most of the time, 24-28SPM for my typical steady state, if trying for PR: 24-28SPM for 10K, 32SPM for 30Min and 5K, 34SPM for 2K, 42SPM for 500M, but I am on slides so its easy to rate high.

[jamesg]

However, one thing I just cant “fix” is my breathing.

If you pull every stroke at a low work level, one breath per stroke will do, as in warm-up.

After that you'll certainly need two, especally if stroke Work (= W/spm) is high.

Over Work 6 I need two (as typically in 130W rate 20-21), breathing in and out during both recovery and pull.