Easy Ways to Improve Your Breathing in Cycling, Running & Swimming

The term Dead Space refers to the air that is moved in and out of the mouth and trachea that does not take part in oxygen and CO2 exchange. This volume is estimated to be 200-300ml. If an athlete doubles their RF, the amount of air Dead Space also doubles, resulting in larger and larger volumes of ineffective air exchange. This dead space can be minimized by reducing RF and maximizing TV at any given ventilation volume.

The reliance on the diaphragm to sustain large tidal volumes and the intercostal musculature to coordinate fast and forceful exhalation can require up to 20% of the total cardiac output. Therefore efficiency of the respiratory system is a key to success for both high intensity athletes and endurance athletes alike. Efficiency is improved by maximizing TV up to 85% of FEV1 to reduce dead space activation and improving rhythmicity of the respiratory pattern.

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