Need some tips on catching my breath in between matches?

Question

okay so im entering my first big tournament for sparring, i know i wont have much time in between matches, ya that would not be such a problem if i were not asthmatic, anyone have any tips on how to cool down and breath so i will be okay for the next match?

not being able to breath becomes really frustrating because i'm a really talented fighter, and if i did not have asthma i could win a lot of the matches that i get winded in

(P.S doc does not wanna put me on an inhaler because i'm allergic to certain medications in it)

Answer 1

There's a really good technique, its a combination of breathing and looking through peropheral vision to calm yourself down.  It's very simple, just breathe in through your nose and out your mouth, and as you breath in through your nose naturaly count how long the breath is so that when you breathe out you make yourself breathe out for TWICE as long while all the while looking through peripheral vision

Answer 2

Sounds like a rough bit there.

One thing I would say is ensure that you are doing proper conditioning for quick recovery, anaerobic style routines, interval training.

Just running 2 miles doesn't help.

Sprinting 1/8th of a mile, then jogging 1/8th, etc. etc. does.

Interval training on cardio equipment is great, it teaches your heart rate to go way up, and then recover quickly during a cool down phase. For example on a eliptical, you can start at level 10 resistance, then go up 2 levels every 2 minutes, till you get to level 16, stay there for 2 minutes (heart rate way up at this point) then go back down to level 12. Then make your way up to 16, then back down to 10, then cool down... etc.

The idea is to get your heart rate way up, give it a period of rest, but still activity, and go up again. This teaches your heart to remain pumping at a relatively high level ensuring you got plenty of oxygen and teaches it to recover quickly.

In the dojo, try sparring for 3 minute rounds, then 1 minute rest, then 3 minute rounds again, for 3 to 5 rounds.

At first you may need to shorten things, or lengthen the rest time. But you have to train for recovery, and frankly a lot of people don't.

Keep in mind doing 10 minutes in the gym of sparring sessions back to back at about 80 percent intensity do not build recovery.

A lot of people just stay out on the mat for sparring, facing different people and going through sparring rounds that way. That will not help build recovery unless you are going at near full intensity for every round of sparring, then having a period of low activity, then going again at a regular interval.

Some people just keep sparring till they get too tired. Then sit out 3 rounds or so of sparring, and maybe get one or two in. That is not effecient in building recovery.

Sprints, Interval runs, Gassers, 3 to 5 minute rounds with 1 minute rest at high intensity against good opponents, those kind of things do.

You may already know this, but there are a ton of people who don't realize the difference in conditioning, or realize the importance of training for faster recovery.

One thing I always have learned is to find a zone between matches. Breathing in your nose, out your mouth and long deep breaths. Controlling your breathing is really key, and keeping your airway open. (Chest open, head up, etc)

Relaxation exercises are great, such as tightening muscles then relaxing them start from head to toe. For example flexing your toes and holding them for 10 seconds, then letting go, then flex your calves for 10, and let go, so and so forth. This is actually a great way to relax muscles.

Asthma is rough to deal with, as is athletically induced asthma attacks. I think a good combination of doing interval training, and proper relaxation and breathing techniques would be a help.

Also there are other Asthma help out there that is not inhaler based. You can see if Ephedrine can be a help to you, before it was widely abused it has been successful in helping with Asthma.

Feel free to message me if I can be of any help.

Answer 3

in threw your nose out threw your mouth

Answer 4

I am answering after your edit that you have been training 7 years.  Its got to be hard to al of the sudden have breathing issues, I am sorry to hear that.  I was going to say to make sure and breath correctly throughout your matches, it is very hard to recover once your body has already had a lack of oxygen.  Holding your breath during subs, not breathing properly during stand up etc..Other than that I would suggest someone in sports medicine for some answers, many athletes (Ben Wallace for example) have issues when they travel to other cities with allergies and just different climates.  talk to a pro my friend that can really help, thats my answer.

Answer 5

the day before a match drink plenty of water. On the day of the match relax  and remember to breathe in when you block and out when when you kick or punch and economize your movements :don't block if your opponents strike is out of range and don't strike if you are out of you opponents range. the more matches you have the more you will learn to control your breathing rhythm while under pressure.

Answer 6

you need to have little energy candies before each battle and try not to over breath during the fight. good Luck with the fighting

Answer 7

First thing is to relax and breathe during the matches.  Newbies get so worked up and forget to breathe.  The point sparring matches are really not that hard.

Answer 8

put your hands bhind ur head and inhale slowly then exhale even slower

DO NOT BEND OVER ON UR KNEES cuz ur not gettin air