Buxton Jeffrey D, Grose Holly M, DeLuca Joseph D, Donofrio Troy P, LePre Vincent R, Parrish Clayton W, Gerhart Hayden D, Prins Philip J
Department of Exercise Science/Grove City College, Grove City, PA, USA.
J Hum Kinet. 2024 May 17;93:93-103. doi: 10.5114/jhk/185935. eCollection 2024 Jul.
Slow breathing (SB) reduces sympathetic nervous system activity, the heart rate (HR), and blood pressure (BP) and increases parasympathetic nervous system activity, HR variability, and oxygen saturation which may lead to quicker recovery between bouts of exercise. Therefore, the purpose of this study was to examine whether a SB technique using the 4-7-8 method between sets of barbell back squats (SQs) would attenuate drops in power and bar velocity. In a randomized, crossover design, 18 healthy resistance-trained college-aged males (age: 20.7 ± 1.4 years, body height: 178.6 ± 6.4 cm, body mass: 82.2 ± 15.0 kg, 4.5 ± 2.4 years of experience) performed 5 sets of 3 repetitions of SQs with normal breathing (CON) or SB during the 3-min recovery between sets. Peak and average power and bar velocity were assessed using a linear positioning transducer. HR recovery (RHR), systolic BP recovery (RBP), the rating of perceived exertion (RPE) and the rating of perceived recovery score (RS) were assessed after each set. There were no significant differences between conditions for peak and average power and bar velocity, RBP, RPE, and RS (p > 0.211). SB led to a greater RHR after set 2 (SB: 51.0 ± 14.9 bpm vs. CON: 44.5 ± 11.5 bpm, p = 0.025) and 3 (SB: 48.3 ± 13.5 bpm vs. CON: 37.7 ± 11.7 bpm, p = 0.006) compared to the CON condition. SB was well tolerated, did not hinder nor improve training performance and improved RHR after the middle sets of SQs. Further investigations are warranted to examine the effects of other SB techniques and to determine SB's effects on different training stimuli as well as its effects over an entire workout and post-workout recovery metrics.
慢呼吸（SB）可降低交感神经系统活动、心率（HR）和血压（BP），并增加副交感神经系统活动、HR变异性和血氧饱和度，这可能会使运动间歇期的恢复更快。因此，本研究的目的是检验在杠铃后深蹲（SQ）组间使用4-7-8方法的慢呼吸技术是否会减弱力量和杠铃速度的下降。在一项随机交叉设计中，18名健康的、有抗阻训练经验的大学年龄男性（年龄：20.7±1.4岁，身高：178.6±6.4厘米，体重：82.2±15.0千克，训练经验4.5±2.4年）在组间3分钟恢复期间，以正常呼吸（CON）或慢呼吸进行5组，每组3次的深蹲。使用线性定位传感器评估峰值和平均功率以及杠铃速度。每组后评估HR恢复（RHR）、收缩压恢复（RBP）、主观用力程度评分（RPE）和主观恢复评分（RS）。在峰值和平均功率、杠铃速度、RBP、RPE和RS方面，各条件之间无显著差异（p>0.211）。与CON条件相比，慢呼吸在第2组（慢呼吸：51.0±14.9次/分钟 vs. CON：44.5±11.5次/分钟，p = 0.025）和第3组后导致更高的RHR（慢呼吸：48.3±13.5次/分钟 vs. CON：37.7±11.7次/分钟，p = 0.006）。慢呼吸耐受性良好，既不阻碍也不改善训练表现，并在深蹲中间组后改善了RHR。有必要进行进一步研究，以检验其他慢呼吸技术的效果，并确定慢呼吸对不同训练刺激的影响，以及其对整个训练和训练后恢复指标的影响。
