The Role of the Sympathetic Nervous System in Sports
The sympathetic nervous system is active in stressful situations or during heavy exertion and stimulates the 'fight-or-flight' response. This leads to an increased heart rate, faster breathing, higher blood pressure, and a rise in blood sugar, enabling the body to respond quickly to physical challenges. In the context of sports performance, SNS activity is essential for providing the necessary energy and speed during intensive efforts such as sprints or strength training. This allows the body to respond rapidly and effectively to the demands of the activity.
Parasympathetic Nervous System (PNS) and Recovery
The parasympathetic nervous system has an opposite function and promotes recovery and rest. It lowers heart rate, reduces blood pressure, and enhances digestion and recovery after exertion. After prolonged or repeated training sessions, the ability to quickly return to a parasympathetic state is essential for the body’s recovery and for improving long-term performance. Athletes with a well-developed parasympathetic response can recover more quickly after intense training, allowing them to perform more efficiently in future activities.
The Impact of Training on the Autonomic Nervous System
Regular training significantly affects the functioning of the autonomic nervous system. Long-term aerobic training, such as running or cycling, can enhance parasympathetic nervous system activity, enabling the body to recover more quickly after exertion. This phenomenon is known as "parasympathetic dominance" and is characteristic of well-trained athletes. On the other hand, intensive strength training or explosive exercises increase sympathetic activity, which helps the athlete respond quickly in situations requiring short bursts of explosive power.
The Role of the Autonomic Nervous System in Mental Resilience
In addition to physical aspects, the autonomic nervous system also affects mental resilience. Athletes who can effectively regulate their sympathetic and parasympathetic systems are better able to cope with the stress of competitions and training pressure. The ability to control heart rate and breathing in stressful situations can lead to improved focus and performance. Techniques such as breathing exercises, meditation, and relaxation are increasingly being used to optimize the balance between the SNS and PNS, which not only enhances physical performance but also improves the mental state of athletes.
Biofeedback and Physical and Mental Capacities
Training athletes and improving their mental and physical capacities is a continuous process that requires regular evaluation. HRV biofeedback training is a promising technique in elite sports. Biofeedback is the most efficient method to learn how to control self-regulating processes.
The following text is based on the scientific article: "The investigation of biofeedback and neurofeedback training on athletic performance - Systematic review" by Nagy F Bence.
Research has shown that athletes who use biofeedback techniques in their training routines have a much more efficient mental preparation compared to athletes who do not use biofeedback. The effects of mental and physical training via biofeedback are visible in the functioning of the central nervous system, autonomic nervous system (HRV), breathing frequency, and sports performance. Olympic athletes who used biofeedback training associate their performance with their self-regulating abilities.
HRV Biofeedback Training to Improve Recovery
Elite sports are becoming increasingly demanding, making good recovery more important. Through HRV biofeedback training, using breathing, relaxation, and mental exercises, we can improve recovery. The text here is based on the following scientific article:
Can HRV biofeedback improve short term effort recovery? Implications for intermittent load sports. Perez-Gaido M.
HRV has become a very popular parameter in sports in recent years. HRV measurement is used in sports to estimate recovery after heavy training or competitions. Through breathing, relaxation, and mental exercises, we can regulate our autonomic nervous system and boost our rest and recovery system. The parasympathetic nervous system is the part of the autonomic nervous system responsible for rest, digestion, and recovery. Once we stop exertion, our parasympathetic system takes dominance and starts the recovery process.
Both in sports and healthcare, stimulating the parasympathetic system through exercises is a very interesting training. Studies show that this HRV training has an effect on cognitive abilities, health prevention, and even on the survival of individuals with major diagnoses such as coronary heart disease. The study by Perez-Gaido shows that HRV training can also stimulate recovery in athletes.
HRV biofeedback and its effect on breathing, heart, and blood vessels in athletes
The text about the effect of HRV biofeedback training and its impact on breathing in athletes was written based on the following scientific review: "A preliminary systematic review and meta-analysis on the effects of heart rate variability biofeedback on heart rate variability and respiration of athletes" by Pagaduan J.C.
The study by Pagaduan J.C. shows that HRV biofeedback training results in a lower breathing frequency in athletes. This reduction in breathing frequency affects muscle tissue oxygenation and psychophysiological stress, thereby influencing athletes' performance. It is also believed in the scientific community that HRV biofeedback training improves the functioning of baroreflexes. The function of baroreflexes is crucial in regulating blood pressure and protecting the body against sudden changes in blood pressure. Furthermore, biofeedback training improves the function of the vagus nerve, which also regulates heart function and blood pressure. The vagus nerve is a crucial part of our parasympathetic system.