Breathing and Recovery Training Plan for Squash Players

At R1SE, we've been honoured to welcome elite squash players seeking specialised sessions to enhance their athletic performance and recovery. Our tailored programmes combine recovery yoga, advanced breathwork techniques from the Oxygen Advantage method, and the powerful practice of thermal cycling between saunas and ice baths. These innovative sessions provide athletes with practical tools to optimise endurance, accelerate recovery, and improve mental focus, essential for top-level competition.

Elite Athletes at R1SE:

Our recent sessions have attracted some of squash's most accomplished athletes:

• Nick Matthews, four-time World Number 1 and legendary figure in professional squash.

• Declan James, Commonwealth Games gold medallist in men's doubles (Birmingham 2022), celebrated for his tactical brilliance on court.

• Nick Wall, Sheffield's rising star and a regular at R1SE, currently ranked within the global top 30.

• Mariana Martins, a dynamic member of the Portuguese national squash team.

The Science Behind Breathwork and Performance

In the demanding sport of squash, players endure rapid bursts of intense activity followed by brief recovery periods. Mastering efficient breathing significantly enhances performance by maximising oxygen delivery to the muscles and improving the body's tolerance to carbon dioxide (CO2).

Scientific Benefits of Oxygen Advantage (OA) Breathwork:

1. Enhanced Oxygen Delivery (Bohr Effect):

   • Increased CO2 tolerance allows more efficient oxygen release to muscles, improving endurance and reducing fatigue during crucial moments of the match.

2. Improved CO2 Tolerance:

   • Higher CO2 tolerance reduces breathlessness, enabling athletes to maintain peak performance even under intense physical stress.

3. Rapid Recovery:

   • Controlled breath techniques significantly lower heart rate and speed recovery between rallies, helping maintain sustained high-intensity efforts.

4. Mental Clarity and Focus:

   • Effective breathing lowers stress hormones and fosters mental calmness, enabling better decision-making, clearer thinking, and greater composure during matches.

Measuring Your Breathing Efficiency: The BOLT Score

The Body Oxygen Level Test (BOLT) provides a quick and reliable measure of your current breathing efficiency and CO2 tolerance, offering an essential benchmark for training improvements.

How to Determine Your BOLT Score:

• Sit comfortably and breathe normally for a few minutes.

• After a normal exhalation, gently pinch your nose and hold your breath.

• Time how long it takes until you feel the first urge to breathe. This time is your BOLT score.

Optimal BOLT Scores for Squash Athletes:

• Under 15 seconds: Significant room for improvement; likely experiencing breathlessness during intense play.

• 15-25 seconds: Moderate breathing efficiency; noticeable gains with dedicated training.

• 25-30 seconds: Good breathing efficiency; approaching elite performance levels.

• Above 30 seconds: Excellent breathing efficiency; ideal for high-level competition.

Aim for a BOLT score of 30 seconds or higher to unlock peak athletic performance.

Comprehensive Weekly Training Schedule

Pre-Match & Training Warm-up (10 minutes):

1. Nasal Breathing (2 minutes):

   • Slow, deep nasal breaths (inhale 4 seconds, exhale 6 seconds).

2. OA Breath-Holds (5 minutes):

   • Gentle nasal breaths followed by moderate breath holds (5-8 repetitions).

3. Sigh Breathing (1 minute):

   • Quick double nasal inhale followed by relaxed mouth exhale (repeat 3-4 times).

4. Visualisation with Breathwork (3 minutes):

   • Visualise successful rallies, calm breathing, and focused performance.

On-Court Breathing Strategy:

• Moderate Intensity Rallies:

  • Prioritise nasal breathing for maximum efficiency.

• High-Intensity Rallies:

  • Inhale through the nose initially; exhale through the mouth when intensity spikes, returning quickly to nasal breathing afterwards.

• Between Rallies:

  • Use controlled sigh breathing to swiftly lower heart rate and regain composure.

Post-Match Recovery (10 minutes):

• Box Breathing (5 minutes):

  • Inhale 4 seconds, hold 4 seconds, exhale 6 seconds, hold empty lungs for 2 seconds.

• Gentle OA Breath-Holds (5 minutes):

  • Slow nasal breathing with brief breath-holds following exhalations.

Weekly Training Overview:

Thermal Cycling: Boosting Recovery and Performance

Our thermal cycling sessions alternate between heat exposure (sauna) and cold exposure (ice baths). This practice has proven benefits:

• Reduced Muscle Inflammation and Soreness: Speeds up muscle recovery post-exercise.

• Improved Cardiovascular Health: Enhances circulation and cardiovascular resilience.

• Mental Resilience: Develops mental toughness and greater stress resilience.

Recommended Thermal Cycling Protocol:

• Heat exposure in sauna (10-15 minutes).

• Cold exposure in ice bath (1-3 minutes).

• Repeat cycle 2-4 times.

Further Reading and Resources:

• Patrick McKeown - The Oxygen Advantage: Essential reading on breathing optimisation.

• James Nestor - Breath: Deep dive into the science of effective breathing.

• Squash Skills Blog: Practical breathing advice for competitive play.

• World Squash Federation: Insights into anxiety management and mental performance.

• Positive Coaching Alliance: Practical breath exercises for competitive athletes.

By combining cutting-edge scientific insights with practical techniques specifically tailored to the unique demands of professional squash, this comprehensive programme at R1SE offers athletes a clear path to peak performance, rapid recovery, and sustained mental clarity.