Breathing is probably the last thing people think about while exercising. We’re often more concerned with how many calories we are burning, how much weight we are lifting or how fast we are running. However, proper breathing is a very important part of exercising. There isn’t that much research on the topic of proper breathing but most experts agree that you should change your breathing based on the type of exercise you are doing. Proper breathing during various exercises can help increase your endurance, make you feel more comfortable and help you achieve the results you want.
The most important thing to remember is DON’T HOLD YOUR BREATH! I see so many of my clients holding their breath when something gets difficult. Sometimes they say it gives them more strength but the opposite is actually true. Breathing will help bring oxygen to your muscles which will help them work more efficiently and therefore help you get the most out of your workout. You can tailor your breathing to your activity but never hold your breath.
Breathing correctly during cardiovascular exercises such as walking, running, aerobics or cycling is very important. During these types of exercises, breathe in through your nose and out through your mouth. Avoid shallow breathing. Inhale deeply and exhale with a little force. When your intensity increases, breathe more forcefully. A quick inhale and a little slower exhale will help your muscles receive more glycogen and you will have less chance of getting a cramp.
Breathing during strength training is a little different. Ideally you will inhale through your nose on the relaxation part of the exercise. Before you attempt to push, pull or lift weight, take an inhale. As you perform the exertion, breathe out through your mouth. For example: inhale before you press your weights overhead for a shoulder press and exhale as you press them up, then inhale again as you return to your starting position. Another example is an abdominal crunch. Inhale before you lift and exhale as you lift while tightening your abs. Your stomach should flatten as you breathe out the air and expand a little as you breathe in on the relaxation. Similar breathing is used in Pilates. You should inhale before you start the move and exhale as you perform the exertion.
During Yoga, stretching, Pilates or meditation your breathing should be a little deeper. This type of breathing is called diaphragmatic breathing. Breathing this way allows you to fill your lungs entirely with air. Your abdomen should expand when you take a deep breath and it should flatten as you exhale. Exhale as you bend, stretch or lift into a pose or movement and inhale on the relaxation. Deep breathing will help you focus on the exercises and will help relax you after the work.
It’s important for you to become aware of your breathing during your workouts. Don’t ever hold your breath and think about nice deep breaths to fill your lungs. The pace of your breathing will change with the activity, but the technique should be the same. Good Luck and Just Breathe!
- Jennifer
Labels: Exercise, Fitness, healthy tips, Jennifer
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This was a good reminder. Practice does make Perfect, so I'll try.