Rider breathing under stress

[clk]

I've got a bit of a problem. When I think hard or am anxious, I stop breathing. I thought breathing was an involuntary response, but apparently at times... it is not.

I did a little dressage test last weekend. It was a NO stress situation, my horse is about as scary as a pink cupcake. But after three minutes of warm up, I had no air, and by the end of my dressage test (it was a tiny arena and was no more than two minutes I was breathing like a freight train.

I am worse if anything for dressage, I stop breathing on course a lot, I don't cross country (only because it's impossible to hold your breath that long).

I routinely speak in public, before hundreds or even thousands. I find it hard to believe I am that nervous for a silly little dressage test, but my lungs say otherwise.

Anyone deal with this? The easy solution which is , STOP IT, doesn't seem to be working. I was actually pretty miserable (horse was fine, I was fine, just out of air) during our warm up, and I am doing this for FUN. I need to figure this out.

[luise]

I know what you're talking about. I often "forget" to breath when jumping a course, or part of a course. For dressage I get anxious too, so I try to focus on breathing and relaxing, and thinking about a nice steady pace.

[eventmom]

I don't think it as uncommon as you think. LOTS of people do this in their sleep. My brother in law is so bad that they actually gave him a contraption to force him to breath at night, as he was struggling with high blood pressure from it.
I sometimes forget to breath. Of course it does not usually last so long with me, but then I have to gasp for air. I often do it when I am concentrating really hard, and I think I am doing it more as I am getting older.
Don't know what the solution is, but your not alone:)

[evntr06]

Yes! I have the same thing! I often hold my breath (at least I used to) approaching the jump and in the air... What helped me is working on jumping and instead of concentrating on everything else while I jump, just to concentrate on breathing... It also helped tremendously my trainer shouting "breethe" right before the jump!

So, I would recommend paying attention to your breething during riding at home and go to some schooling competitions and concentrate on regular breething. Make sure that you remember the test really well, so you don't have to think about where you're going and doing it on almost auto-pilot (cause concentrating too much can cause you to stop breathing too).

[deltawave]

I find myself doing this during dressage tests, too, particularly ones in the small arena where things come up so fast. Trying tricks to remind myself doesn't work--inevitably, I will either realize that I'm badly in need of oxygen, or something will strike me funny and I'll laugh, which immediately makes me breathe. If you've seen some of my dressage tests, you'll realize that they are often VERY funny! :lol: So I try to find the humor in what I'm doing--it helps with the nerves AND the breathing.

[Dawnd]

Anytime I'm slightly stressed while riding (my worse is jumping warm-up) my breath only makes it to about the middle of my throat which leaves me completely, well, breathless. And of course lack of real oxygen in my lungs makes me very stupid.

I'm convinced that the more times that I'm out competing the easier it will be to control my own physical responses.

My trainer recommended breathing out when I pass every letter in my dressage test but her real solution is to just to get out and do it.

[KBG Eventer]

I hold my breath sometimes when I do my dressage at horse trials. Warm up is okay and even dressage shows (in a long arena) are okay. I think it is the combination of the small arena and my nerves.

This might not work for you, but I just make breathing one of my main focuses. I try to breathe in through my nose and out through my mouth (yoga breathing?) as I go around the ring and down the centerline. Then, right after I finish a movement I will try to remind myself to breathe like that (example-after I finish a 20m canter circle at E and as I am about to go back down the long side to transition to trot...I will "yoga breathe").

I usually can not tell that I was not breathing until I get to the free walk so that must mean I am not holding it for too long!

[SmallHerd]

I do the same thing! My instructor finally started asking me questions during my ride, forcing me to speak. After a few minutes I realized I wasn't winded. Light bulb! Talking helped a lot. So now I just have to remind myself to breath. It is now part of my routine.

[Kairoshorses]

Me, too!

What's working for me on XC and stadium is to actually count before fences....you HAVE to breathe when talking out loud.

I think it's why Ralph Hill used to sing on course!

In dressage, I try to have a "mantra" in my head (my latest one is "mush butt....mush butt.....mush butt....."), and while I can't SAY it, thinking it helps regular breathing, too.

Also--you breathe better when you breathe evenly and regularly--so those who've mentioned concentrating on even, regular breathing are spot on.

[Sdhaurmsmom]

during schooling, try practicing breathing to your horse's trot tempo...for instance, in-in-out-out, in-in-out-out, or the like. Adjust for what seems like natural air intake for you, according to how fast your horse's footfalls are...you don't want to hyperventilate:lol:

your horse's tempo is a natural metronome and reminder to breathe, perhaps you can use that.

I've had success with this, because it doesn't involve an outside person prompting, nor does it rely on me saying anything (not allowed in the show ring). I used to do this while running, to regulate my breathing (used an in-in-out pattern with my own footfalls) and that's where I got the idea.

Good luck!

[gchildean]

I had the same problem. I realized that I would hold my breath in the begining of my XC and by the end I would have this horrible heart burn sensation. Believe it or not I cured it by singing. I usually sing the ABC's or Mary had a little lamb. Also praising your horse alot works too. If your talking your breathing. I'm sure the jump judges think I'm completely loony.

[Flamboyant]

I used to have the same problem. My coach had me start counting out loud (or would sing slow nursery rhymes) while I ride at home and at shows, I count quietly to myself. You can't count out loud without breathing! The great thing about counting was it gave me a steady rhythm, and it usually meant that I was able to keep my horse in a steadier rhythm.

[rebeginner]

At a clinic, Robert Dover instructed one young rider to breathe out firmly as one is asking for a down transition. Not only does that work for me to get smooth down transitions, it does force me to breathe in. (I usually have this problem, tho, in SJ. Not particularly amenable to this tip.)

If you can at least remind yourself to breathe out on all the down transitions in your dressage test (and of course, then breathe in shortly thereafter :)), you'll at least get more breath than you've got now!

[tbeventer]

Obviously you can't talk during a dressage test, but I will mouth or whisper things to myself as I go 'round. It helps with breathing as well as keeping my riding up to par. Remember that not breathing can be just as detrimental to your horse. It makes you tense and those tight sensors tell your horse to get worried because something "may" happen. At home work on taking a deep breath before each movement... before each half halt... before you even think of doing anything. It releases all stress from your body and allows you to help your horse relax before you even ask anything of them. (an OTTB trick) Then when things start to get a bit stressed, that little conscious reminder will help you to get your head back in order and get the job done. I find myself having little mental reminders as I trot a circle in the arena or before a transition. It has made me able to talk myself through a dressage test without having a coach on the sidelines!

When I go XC I SING to my horse! My two geldings that are currently going have their own play lists on my iPod and I sing those songs to them while galloping. It's definately not pretty, but it keeps me breathing and aware of my fitness level. This past weekend as I was belting out my upper level horse's "song" someone commented to my family that I must be in incredible shape to be galloping AND singing!

[quietann]

Lots of good suggestions! I also forget to breathe... Trump doesn't care one way or the other, but Feronia tenses up instantly. I went through a period of deliberately mouth-breathing to help with that, ugh. These days I just have a conversation with her...

Not sure about dressage, but for anything involving fences, I count strides (or just count) out loud, and with Trump I talk to him constantly; he has a tendency to stop but not if his rider is encouraging him verbally as well as with leg!

[happyhaffiehaley]

I think this is something a lot of people struggle with, and there are some great answers on here.

Singing and talking are very useful, and it doesn't have to be loud, either. I believe talking or singing can also help defuse situations where you're getting frustrated or scared. Focusing on talking your horse verbally through things can keep you physically relaxed which will help relax your horse.

rebeginner, I definitely second the breathing out on down transitions! This will not only keep you breathing, but as you said, keeps your body relaxed and you will unknowingly give the horse a relaxed aid for the downward transition.

I also am advocate of breathing with the horse's rhythm. This may be a little easier at the canter than the trot, but matching your breathing with the horse's rhythm will keep you breathing and help you to be more aware of the horse's tempo.

Hope this helps!

Haley

[JER]

I've found the Buteyko method (http://en.wikipedia.org/wiki/Buteyko_method) to be very, very helpful.

The Buteyko method is a series of exercises to correct faulty breathing mechanics and encourage relaxation. A Russian doctor developed it during the Soviet era as a means of treating asthmatics when medication was in short supply. You can order a DVD and learn the exercises at home. It does, however, take consistent work over several days to get the exercises down.

[clk]

Clearly I have a lot of company.

Thank you for the very helpful suggestions.

My trainer does have me talk while schooling, but that doesn't help much in a test.

I really like the breathing out on downward transitions, and breathing at least some with every stride would help. He's not a forward horse, so I should be fine even at the trot.

The breathing exercises look interesting too.

Thanks again!

[purplnurpl]

I can hold my breath for 5 minutes on XC. We found this out the hard way when I moved up and did my first course over 6 minutes. I guess I take a little puff here and there but not enough to power my body for 6+ minutes.

I hit minute 5 and had nothing. I turned into a noodle. Had no leg to offer the pony, could not even hold my upper body up. Thankfully I have taught my horse to be a packer when needed. : )

I literally have to breathe like I'm about to pop out a kid or I forget and stop breathing all together. Talking does not work for me. I can old my breath when I talk also. Tried that and it failed.

[Grasshopper]

I do this too--for dressage, try humming under your breath. Nobody else will hear you, and it allows you to concentrate on your test, but will help you breathe.

[Donkey]

I'm not saying this is your problem, just something to think about for all those other "breath holders" you may encounter out there,

Growing up I rode jumpers and eq and I was always told that I was holding my breath while riding because as soon as I started working hard I was always out of breath (lessons and shows) and I believed it (I was out of breath after all). Well as a young adult I found out I had exercise induced asthma and now I use an inhaler before I ride and I don't feel like I've been holding my breath. I still have bad days and I have a recent video of a cross country round where when I go by the crown I'm audibly wheezing and the commenter's in the crowd seem to think I am dying :eek: I was fine but it was a day worse than others.

While (knock on wood) I haven't had a severe asthma attack, I can always tell if my breathing is an issue if I can't recover quickly. It's especially apparent if I feel sick or noodley (weak) or get a headache that won't go away after I ride.

Getting the diagnosis really really really improved my enjoyment of riding and showing, so please don't be afraid to suggest the possibility to someone you think may be holding their breath.

[thatmoody]

I tried Old MacDonald today (substituting "and on this farm Elli was a pig" because he was acting like a freakazoid today) and at least I could breathe. The horse did NOT appreciate my serenade, however :D.

Exercise induced asthma is a good call - our daughter has this and always wondered why she had so much problem at swim meets. A diagnosis and inhaler later, and she at least doesn't feel like she's drowning!

[TheUnderstudy]

I had the same problem. I realized that I would hold my breath in the begining of my XC and by the end I would have this horrible heart burn sensation. Believe it or not I cured it by singing. I usually sing the ABC's or Mary had a little lamb. Also praising your horse alot works too. If your talking your breathing. I'm sure the jump judges think I'm completely loony.

I use the singing technique too. I usually have a song stuck in my head anyway so I just sing quietly to myself. It completely relaxes me, and I breath:)

[ThreeHorseNight]

I also forget to breath during my dressage test. When the free walk comes, I spend it gasping for air, but trying to do it quietly so the judge won't hear. :eek:

[broodmare]

For years I had instructors yell at me about breathing, and I sang and I chanted and I hummed and all that stuff. Turns out I was going into atrial fibrillation on course. So if the normal stuff doesn't work, take your pulse at some point when you are gasping. Certainly cleared up a mystery for me.

[JER]

The NY Times' Gina Kolata had an article on sports and relaxation yesterday: Before Hustling to Finish, Relaxed Is a Good Way to Start (http://www.nytimes.com/2008/10/02/health/nutrition/02best.html?scp=2&sq=kolata&st=cse)

She's writing about 'normal' endurance sports but some of it applies to riding. Her experts all believe that relaxation can be taught.

Mr. DeMont said that in track and swimming it helps to relax the lower jaw and make sure you are breathing with your diaphragm and your stomach.

And Mr. Reiff said that he tells runners to stay tall, avoiding the rolled shoulders and tight upper body form that comes with fatigue and being too tense. He tells them to rehearse the phrase, “stay tall” to themselves while they run.