We rarely think about breathing, but the key to successful exercise relies in how we're breathing. Like exercise, breathing is a skill that takes time to learn, but the benefits include a vigorous workout and healthier lungs. Proper technique will also allow you to do more and feel less fatigued. Below you will find strategies to help you achieve the most from exercise with proper breathing techniques.
Concentrate on Cardiovascular Breathing
Breathing during cardiovascular exercise is difficult because the body is working hard at working out. When performing cardiovascular exercises such as running or riding a bike, breathing might not feel as rhythmic as you think it might. During cardiovascular exercises, breaths do not have to be "in sync," says Ian Jackson, author of "Breathplay." This is fine, he says, as long as you avoid shallow breathing. Shallow breathing indicates you are working out too hard or you're not breathing properly.
Focus on your breaths and breath deep without holding your breath. You will eventually establish a pattern of inhaling and exhaling that feels comfortable to you. It is suggested to breath in ratios. Ratios of a 3:2 exhale/inhale work for some, writes Stew Smith, former Navy SEAL. This would look like exhaling on every third step (or pedal stroke) and inhaling during every two steps. Jackson writes that ratios for breathing can also be in a 4- or 2-step breath. "Because these rhythms organize your breathing, they make it easier, more efficient, and more powerful," says Jackson. With other cardiovascular exercises, such a s swimming or skiing, the idea is to breath deep from the diaphragm. Failing to do so can result in fatigue from a flood of carbon dioxide and lack of oxygen, says Smith.
Develop Strength Training Breaths
Breathing during strength training is important for the same reasons it is with cardiovascular exercise. Improper breathing can result in fatigue and an inefficient workout. When lifting weights, it is best to exhale on the most difficult part of the movement and inhale on the easiest part of the movement, says Smith. For example, you would exhale when pushing yourself up from a push up. This form of breathing allows you to get the most from each movement. Don't hold your breath as this increases blood pressure, states the Mayo Clinic.
Focus on Flexibility Breathing
Breathing during flexibility exercises, such as yoga, enhances the experience of the exercise. For stress relief, breathing during yoga or meditation techniques helps "control your body and gain control of your mind," reports the Mayo Clinic. Breathing during these types of exercises means focusing primarily upon taking the breath. Concentrating on deep, slow breaths filling the lungs helps release tension. During yoga poses, it is best to inhale while you're preparing for the pose and exhaling as you execute that move. You will be able to stretch farther using this technique.
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