Teaching yourself to breath correctly when going XC/doing tiring rides

[Trot_on]

As above... I'm fairly fit. I ride 3-4 times a week, happily run a 10k, do things like Total Warrior and I try to walk 20k steps a day and do lots of walking in general and I'm not overweight (5'9 size 8/10). My horse is quite fit, though still some work to do on this though he can be a little backward when on XC unless he's feeling super game. We go Bloodhounding and I don't have the same issues.

On Sunday, I had to stop during a hunter trial to get my breath back - which lost us a placing which is a little bit annoying. I'm mad at myself because I should have done some more running in the lead up but life got in the way. I suffer with allergies that have been playing up, but are under control. Never been diagnosed with anything like Asthma. But I literally couldn't get my breath back between fences 16-17. I did continue and go clear but with some hefty time faults. We only did an 80 so it wasn't like it was a hugely challenging course.

My question is... does anyone have any tips to stop you from getting into 'gasping' around the course and trying to breath normally? I do talk to my horse all the way round but still find myself gasping for big breaths rather than just breathing. I'm not a nervous rider so don't tend to hold my breath either... though maybe I do without realising!

It's like once I get into the 'gasping' I struggle to get out of it again.

Any help hugely appriciated!

 

[SpotsandBays]

Have you checked the fit of your body protector? Wonder if maybe it’s constricting you

 

[Alibear]

Just a random thought from someone who hasn't ridden XC in decades. But gasping usually means you're not breathing out enough, so perhaps focus on a long, steady breath as you land from each fence? It could become part of your land and ride away routine.

 

[Skib]

I learned to breathe when riding. Mark Rashid taught one to recognise and to count the rhythm of each gait and then breathe in time with that rhythm. Thus in canter breathe in for three, then out for three.
The difficulty is that humans counting breaths tend to inhale rather more than they exhale. Advice on a non horsey BBC therapy chat show long ago was that when wanting to fall asleep using the count of 6, the 3 in and three out has to be punctuated with a neutral or exhale on 7.

Since the canter does not allow the extra seventh beat, I concentrate on emptying my lungs on 6.

Have you checked the fit of your body protector? Wonder if maybe it’s constricting you

I wear a very tight bp. But there is so much velcro and elastic that I am not aware of it when cantering. But the horses I ride or have shared have all cantered very easily for me so I am not using energy to persuade them to go forward. I am just allowing them to carry me.

 

[Trot_on]

Have you checked the fit of your body protector? Wonder if maybe it’s constricting you

It was fitted not long ago and doesn’t feel restrictive so I’m not sure but I’ll do some canter work with and without it and see if I feel a difference - thank you x

 

[Trot_on]

Just a random thought from someone who hasn't ridden XC in decades. But gasping usually means you're not breathing out enough, so perhaps focus on a long, steady breath as you land from each fence? It could become part of your land and ride away routine.

That’s really interesting! Thanks - will put that into practice xx

 

[Trot_on]

I learned to breathe when riding. Mark Rashid taught one to recognise and to count the rhythm of each gait and then breathe in time with that rhythm. Thus in canter breathe in for three, then out for three.
The difficulty is that humans counting breaths tend to inhale rather more than they exhale. Advice on a non horsey BBC therapy chat show long ago was that when wanting to fall asleep using the count of 6, the 3 in and three out has to be punctuated with a neutral or exhale on 7.

Since the canter does not allow the extra seventh beat, I concentrate on emptying my lungs on 6.


I wear a very tight bp. But there is so much velcro and elastic that I am not aware of it when cantering. But the horses I ride or have shared have all cantered very easily for me so I am not using energy to persuade them to go forward. I am just allowing them to carry me.

This is really interesting thank you!

 

[JFTDWS]

Don’t underestimate the irrational human tendency to hold your breath when under stress / intense activity.

I used to do it XC and SJ, and latterly I have to focus on the “relax and breathe” in rhythm when fencing. Even bell ringing, which shouldn’t be that physically demanding, but being new to it, and focused on all the technique aspects, I was holding my breath. The moment I relaxed and started breathing properly was a massive change in the quality of what I was doing.

It’s not about the physical strain as much as it is about the mental tension.

 

[Trot_on]

Don’t underestimate the irrational human tendency to hold your breath when under stress / intense activity.

I used to do it XC and SJ, and latterly I have to focus on the “relax and breathe” in rhythm when fencing. Even bell ringing, which shouldn’t be that physically demanding, but being new to it, and focused on all the technique aspects, I was holding my breath. The moment I relaxed and started breathing properly was a massive change in the quality of what I was doing.

It’s not about the physical strain as much as it is about the mental tension.

This is so true I wonder if I’m doing the same. I don’t feel like there is mental tension but maybe there is and I’m consciously blocking it out. Interesting!

 

[SEL]

This is so true I wonder if I’m doing the same. I don’t feel like there is mental tension but maybe there is and I’m consciously blocking it out. Interesting!

I found myself gasping for breath in a jumping lesson - I was literally holding my breath without realising it!

Instructor shouted And Breath after each fence and that was when I realised I wasn't...

 

[teapot]

If you're fit enough to do what you're doing outside of competing, I'd hazard a guess and say it's more likely a brain/breathing issue!

 

[Trot_on]

Thanks guys I think that while I think I’m not holding my breath that I probably am which is causing the issues. Weird that breathing is so complex and cause so many issues when really we should be very well practiced at it

 

[Curly_Feather]

I'm fit but I die in jumping lessons. Because from the moment I start an exercise my brain goes "okidoki, time to hold your breath". It is absolutely exhausting.

 

[LEC]

Listen to a catchy song that makes you sing along while you tack up. Make sure it’s an upbeat one and then keep it in your head and keep singing it while warming up, then for your round. Also good boy/girls out loud will help with breathing. It all helps with relaxation and breathing.

Thanks guys I think that while I think I’m not holding my breath that I probably am which is causing the issues. Weird that breathing is so complex and cause so many issues when really we should be very well practiced at it

 

[Squeak]

I had my body protector on too tight even though I'd had it professionally fitted, it might be worth double checking that you can breath hard/ deeply with it on as I'd also been blaming it on my fitness.

 

[YourValentine]

Thanks guys I think that while I think I’m not holding my breath that I probably am which is causing the issues. Weird that breathing is so complex and cause so many issues when really we should be very well practiced at it

Breathing despite being something you do all the time, and you think your body and muscle memory would have nailed, can go wrong/end up out of sync very easily through stress or other factors.

"Dysfunctional breathing" is a recognised thing by the NHS and normally brought in by pneumonia or similar serious breathing realted issues but you can develop it from a common cold and then have to re-learn how to breathe