Most elite archers have a breathing pattern as part of their shot routine. It effectively becomes a rhythm anchor IMHO. I first learned of this when reading Rick McKinney’s magnum opus “The Simple Art of Winning.” I consider this...
Most elite archers have a breathing pattern as part of their shot routine. It effectively becomes a rhythm anchor IMHO.
I first learned of this when reading Rick McKinney’s magnum opus “The Simple Art of Winning.” I consider this book a foundational work for Olympic Recurve coaches. If you haven’t read it, I recommend you get a copy, read it, and then read it again, and maybe again. There is much wisdom in it.
The still brilliant Rick McKinney is one of the few elite archers who has written a serious archery book.
In Rick’s book he describes the breathing patterns of quite a number of elite archers. Since then studies have shown that maximum stillness occurs at full draw not on top of a full lungful of air, but with 20-25% of that air released. So, if you start at the moment of release with 75-80% of a full breath being held and work your way back, you can develop a breathing pattern of your own or for a student.
I quickly found out that being an asthmatic compound archer made quite a difference. While many of the Recurve archers drew as they inhaled, then let out that 20-25% as they hit anchor. Compound archers spend a bit more time at full draw and I found myself running out of air before release, which due to my asthma creates a panicky feeling in me. So, I breathe out on the draw, then in at anchor with the letting out of the 20-25% at anchor.
Breathing impacts more than just your shooting rhythm and stillness at full draw, it can be used as a nostrum for anxiety. During your post shot routine or even your pre-shot routine, if you find your thoughts drifting to what might happen (Danger, Will Robinson! Danger!) a short stint of controlled breathing can bring your anxiety level down.
A pattern I have seen recommended by elite warriors is “box breathing,” which is breathing in for a count of four, holding that breath for a count of four, then exhaling for a count of four and holding there for a count of four. Repeat as many times as is necessary.
A personal favorite of mine I learned as a way to control the hiccups. You take in a normal breath and hold it for a count of three, then you inhale to your maximum and hold that for a count of three then exhale slowly. Repeat as necessary.
There are quiet a few “breathing exercises” like these, so you can look up others so you have a variety to choose from or to offer your students.
Of course, you can personalize these patterns by changing the counts to whatever works for you. There is no magic here and I think focusing our attention on our breathing, a function necessary to stay alive, so very, very important, allows the heebie-jeebies to clear out of your head, but that is just my guess.
Any experts on breathing out there? I would love to have you chime in.