Breathing exercises are really important for helping marathon runners focus on race day. Here are some great reasons why they work, backed by research:

1. Oxygen and Focus:

   • When runners use the right breathing techniques, it helps get more oxygen to the brain. This can make thinking clearer. A study showed that not getting enough oxygen can actually cause a 20% drop in how well we think.

2. Less Anxiety:

   • Breathing exercises can really help reduce feelings of anxiety, which is super important on race day. Research shows that deep breathing can lower cortisol levels. Cortisol is a hormone that makes us feel stressed, and deep breathing can cut it down by about 25%. When anxiety goes down, focus improves during races.

3. Better Concentration:

   • When runners focus on their breathing, they can pay better attention. A study found that people practicing mindfulness through their breath noticed a 30% boost in how well they could concentrate.

4. Breathing Rates and Performance:

   • Keeping a steady breathing rate of about 12 to 15 breaths per minute can help runners perform better. A regular breathing rhythm prevents tiredness and helps keep focus on pacing and race strategy.

In summary, adding breathing exercises to their pre-race routine can help runners focus better, feel less anxious, and overall do better on race day.