The people who attended the Overseas Competitor Reception in Boston will have heard John Hodgson's top tip for a long life: just keep breathing. As the resident indoor rowing nonagenarian we of course bow to his wisdom in these matters. The slightly trickier question of breathing patterns during rowing, however, is one that frequently rears its ugly head. Fortunately the following article dropped into our post box from Harry Welsh, the former 70-79 Lwt World Champion that answers many of the questions involved. Remember, if you've got a Top Tip, send it into webmaster@vermonthouse.co.ukObservation of many rowers has led to the realisation that, in many instances performances could benefit from a greater appreciation of, not just the breathing rhythm, but a more in-depth understanding of the physiology of breathing. This is borne out by the number of questions that have been posed to Terry.Listening to the breathing of rowers under stress, the arrhythmic gasping and panting occurring is indicative of this. So for those rowers who do have some concern, or those who haven't, but who would appreciate a little knowledge, the following discourse is offered. The primary and essential function of inhalation is to provide oxygen for the lungs, to play their part in the cardio-respiratory process, whereby oxygen is transported by the bloodstream to the muscles as a form of fuel. Conversely the function of exhalation is to provide the means whereby the body can rid itself of waste products (carbon dioxide). The heart as a muscular pump providing the means whereby venous blood is distributed to the lungs, and oxygenated blood is circulated throughout the body. Within the lungs a gaseous interchange takes place by way of the thousands of air sacs (alveoli), within the lungs. As the walls of the alveoli are only one cell in thickness, gases, oxygen and carbon dioxide, can diffuse freely from and into the air sacs. This is possible through the principle of attraction, whereby a larger concentration of gas is attracted to a smaller concentration. Thus on inhalation the higher concentration of oxygen present in the lungs, passes into the circulatory system. At the same time the low concentration of carbon dioxide within the lungs, attracts the high amount of carbon dioxide in the blood stream. This process is continuous. The capacity of the lungs is physiologically divided into three areas. Namely: a) Residual air: which is air left within the lungs after full exhalation b) Tidal air: which is the ebb and flow of normal breathing and c) Vital capacity: which is the total amount of air that can be exhaled from full inhalation to full exhalation. Vital capacity is of great importance and can be measured with a spirometer.Now to the point. From the above, it can be deduced that the less carbon dioxide that is present within the lungs, as the gaseous interchange is taking place, the greater will be the amount of carbon dioxide extracted from the circulatory system. The reverse being true of oxygen input, so it follows that exhalation, that is prolonged and strong, during an endurance event will benefit the aerobic performance. The recommended rhythm of breathing is in time with the recovery and the drive. That is to say inhale on the recovery and exhale on the drive. As stated previously, the inhalation must be deep and the exhalation strong and prolonged. However, it is easier to say than do. It needs practice in order to establish and superimpose the new habit over an existing one, as when under stress old habits will reassert themselves over any newly acquired ones. Mention was made of the gasping and panting by many rowers. Usually this is the result of trying to get more oxygen into the lungs, a perfectly natural concern. A very short exhalation follows; this tends to result in a backlog of carbon dioxide building up within the circulatory system. In such circumstances, the respiratory centre in the brain is stimulated to increase the breathing rate. Within the context of retaining a stable and effective breathing rhythm in a demanding situation, inhalation is obviously vital. However, exhalation could be more important. Major points are: - a) Establish the adopted breathing pattern and rhythm during steady state rowing. b) Deep inhalation; strong prolonged exhalation, in time with the recovery and drive. c) Prior to, and after a row, aerate the lungs through full inhalation followed by full exhalation, 2/3 times. You will be better prepared and should recover quicker. Hoping the above may prove to be of some help to a few.____________________________________________F E E D B A C KLike what you read? Dislike what you read? Ideas for future newsletters? Make sure to tell us at webmaster@vermonthouse.co.uk. Or of course, you could always tell us at our message board: http://www.therowingcompany.com/messageboard.htm. Oh go on._________________________________________________________