Fremantle Swan Dragon Boat Club
費曼爾圖天鵝龍舟俱樂部
The Breathing Cycle
Exhaling forcefully on the drive phase (the portion of the stroke where the paddle is moving through the water) of the dragon boat paddling cycle is a critical technique with several physiological and biomechanical benefits.
Summary
1. Catch Phase
Action:
Plant the paddle in the water.
Breathing:
Brief Pause
Reason:
Maintain tension and focus on a clean entry.
2. Drive Phase
Action:
Driving the paddle downwards and sitting up to the vertical exerting maximal effort.
Breathing:
FORCEFUL EXHALE
Reason:
Braces the core for power transfer and prevents the Valsalva maneuver.
3. Exit/Recovery Phase
Action:
Paddle exits water, body hinges forward.
Breathing:
DEEP INHALE
Reason:
Replenishes oxygen when the core is relaxed and the chest is open.
Why it's Important
This principle is known as the Exertion Rule (or the Exhale on Exertion Rule).
Here are the key reasons why exhaling on the drive phase is important:
1. Engages the Core and Increases Power
Core Activation:
The act of a strong, conscious exhale forces the abdominal muscles, particularly the deep core stabilizers (like the transverse abdominis), to contract. This contraction creates a rigid, stable torso.
Transfer of Force:
When the core is braced, the power generated by the large leg and back muscles can be efficiently transferred through the body, paddle, and into the water. If the core is loose, power is lost.
Analogy:
Think of the torso as the foundation of a house. Exhaling to brace it makes the foundation solid, allowing you to push against the water with maximum force without your body collapsing or twisting inefficiently.
2. Prevents the Valsalva Maneuver
What it is:
The Valsalva Maneuver is holding your breath while exerting force. This dramatically increases blood pressure in the chest and head, leading to dizziness, potential headaches, and strain on the heart.
Ever seen a weightlifter get to the top of a lift, then release only to faint?
The Benefit of Exhaling:
By exhaling while exerting force, you ensure steady breathing and maintain a healthier blood pressure level, which is essential during high-intensity, repeated effort like a race.
3. Clears the Lungs and Prepares for Recover
Efficient Respiration:
Exhaling forcefully ensures that all the used, carbon dioxide-rich air is expelled from the lungs. This allows for a deeper, more complete inhale during the recovery phase (when the body is less strained).
Rhythm and Pacing:
Matching the breath to the stroke helps establish a consistent, powerful rhythm. The exhale on the drive times up with the moment of maximal exertion, helping the paddler pace their effort over the entire race.
Analogies with other Sports
the breathing cycle used in dragon boat paddling—exhaling on the effort/drive phase and inhaling on the recovery/less strained phase—is a fundamental principle applied across many sports and gym exercises.
As a general rule athletes should....
Exhale:
When muscle tension is highest and effort is applied.
Inhale:
When muscles are relaxing or returning to the start position.
For comparison...
Squat/ Deadlift
Exhale when pushing the weight up, and
Inhale when lowering the weight down
Bench Press
Exhale when pushing the bar up, and
Inhale when lowering the bar down
Rowing
Exhale when driving the legs back (the work phase), and
Inhale when sliding forward to the catch (the recovery)
Tips/Techniques
Focus on the exhale and the inhale will take care of itself.
Coaches often instruct paddlers to "Hiss" or "Pshhh" out the air on the drive to ensure the exhale is forceful and matched to the effort.