Learning to breathe correctly while working out can significantly improve your fitness routine. Proper breathing during a body workout supplies your muscles with optimum oxygen, which allows you to strengthen your body more effectively. Here are a few ways as to how breathing can affect your workout results.
The Perfect Way to Breathe
If we were to point out a breathing technique that is perfect while resting and exercise, it has to be diaphragmatic breathing. It gets the diaphragmatic muscles engaged with every breath, and involves slow breathing via the nose or mouth. This breathing method is effective for any exercise because it makes sure the core is engaged and a consistent supply of oxygen is channeled to your muscles, preventing early fatigue.
Additionally, diaphragmatic breathing can also ensure that you do not get abdominal cramps during workouts. Most people get cramps because they use the wrong muscles when breathing while exercising. The right way to practice this breathing technique is to lay flat on the floor, with one hand on your chest and the other on your stomach. Be sure that only your stomach rises when you breathe in, and relaxes when you breathe out. Have a goal of completing 10 deep breaths in total for each set until you learn how to perform this method properly. .
Nose and Mouth Breathing
Generally, most people would breathe via their nose as opposed to the mouth. Our nose has cilia (hair-like structures) that aid in cleaning the pollution, allergens and bacteria in the air before it reaches the lungs. The nasal airway also helps to humidify air via mucus, fending off irritation. Therefore, breathing through your mouth does not provide advantages such as filtering and air humidification.
Many people breathe through their mouth while exercising. This is because breathing via the nose does not permit you to inhale as much air as compared to the mouth. Breathing through your mouth may be ideal for power but it does not slow down your breathing rate. As such, it is perfect for physical activities that focus on mobility and relaxation, like yoga, tai chi and Pilates
Strength Exercise an Breath ControlIf we are focusing on strength training, then the best breathing technique to follow while training is to exhale during the concentric phase (lifting of weights). Breathing out and squeezing air out of your stomach increases core engagement. A toned core is synonymous with increased power and stability, which will help perfect your lifting performance. Exhaling while lifting also stops your blood pressure from dropping, which can prevent post-lifting dizziness
Consistent Breathing for Aerobic Exercise
During aerobic workouts, it is best to have a consistent breathing technique which is even and measured in every single breath. By doing so, it will make sure that there is an increase intake of nitric oxide into your body. This intake helps in dilating blood vessels and increasing oxygenated blood flow to the heart so it functions better. It also makes sure that fatigued muscles get a good amount of oxygen to keep working.
Taking even and consistent breaths while performing any long-distance endurance sports can ensure a steady pace throughout.
The recommendation for this breathing type is to inhale for 2-3 seconds and exhale for the same amount of time. For instance, breathe in for three foot strides and breathe out for the following foot strides during long-distance running.
Deep Breaths for Mobility Exercises
Focusing on deep breathing while exercising promotes good range of movements. Not being able to do so leads to tension and a limit in your motion. By inhaling and exhaling properly, it can help in releasing tension and easing through all movements. In yoga, following such breathing technique is crucial, especially when moving into deeper stretches or poses. The suggestion for this breathing pattern for mobility movement is 4-5 seconds of inhalation and exhalation each. As you get better, aim for longer breaths.
Ever since birth, breathing has been an important part of us. Learning how to breathe properly during exercise is an art that should be mastered by everyone, and it can be done with consistent practice. Once you have become an expert, proper breathing for specific workout types will positively improve your exercise regime, resulting in a stronger body and better understanding of how important breathing is while working out.