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Breathing properly increases the effectiveness of any kind of exercise, be it aerobics, kick-boxing, running on the treadmill or yoga. There is generally a lot of confusion on how to breathe right during exercising. You might think that since breathing is an involuntary biological process, why think so much about it?
Gym instructors and trainers often say that their clients tend to hold in their breath while working out. This cuts off fresh oxygen supply to the brain and decreases the stamina of the body. Another problem is breathing too fast or too slow during exercise. You have to train your body to take regular evenly spaced breaths during exercise.
The basic facts
Breathing comes naturally to us, we need to inhale Oxygen and exhale Carbon Dioxide so we do it involuntarily. However research proves that most people use only 11-14% of their lung capacity as they take shallow breaths. The chest rises and falls but the supply of oxygen is not up to the desired level.
Breathing comes naturally to us, we need to inhale Oxygen and exhale Carbon Dioxide so we do it involuntarily. However research proves that most people use only 11-14% of their lung capacity as they take shallow breaths. The chest rises and falls but the supply of oxygen is not up to the desired level.
When you exercise, you breathe faster as your body produces more Carbon Dioxide which it needs to exhale. This involuntarily causes an increase in your respiration rate. If you are new to workouts you need to be aware of your breathing pattern.
Try to count the number of breaths you take in one minute. When you are exercising the ideal rate should be between 17-20 breaths per minute. In all probability, you are breathing more than that as the average respiratory rate during exercise or intense activity is 22-25 breaths/minute.
This increased rate makes you lose more carbon dioxide and reduces cell oxygenation by vasoconstriction. Try to breathe evenly by making a conscious effort to adhere to the ideal rate of respiration during exercise.
The Asian technique of Yoga has gained prominence in recent times as the most effective method of controlling the breathing rate. One of the cornerstones of Yoga is Pranayama (the art of breathing). There are a lot of websites dedicated to Pranayama. A half an hour session of this before exercising will regulate your breathing.
Breathe right during cardio workouts and strength training
If you are walking, jogging, running, biking or doing any other kind of cardio exercises you must try to take deep breaths. You can use a combination of nose and mouth breathing to achieve your optimum rate.
If you are walking, jogging, running, biking or doing any other kind of cardio exercises you must try to take deep breaths. You can use a combination of nose and mouth breathing to achieve your optimum rate.
Diaphragmatic or belly breathing is a technique that can help you take deeper breaths during heavy exercise and increase oxygen supply to the lungs. Relax your abdominal wall and breathe deeply through your stomach.
Your abdominal wall and not your chest should rise and fall with each inhalation and exhalation. You can set your own pace by continuing this kind of breathing. Another area where a lot of people have problems breathing properly is strength training.
There is a tendency to hold the breath while lifting weights. This may cause a phenomenon named Valsalva maneuver which limits oxygen supply to the brains and can cause short spells of fainting or dizziness.
In order to avoid this, you can follow an easy tip. Inhale during the easier phases of your exercise and exhale during the exertion phases. For example, when you are lifting weights, condition your breathing pattern in a way which allows you to breathe out when you are lifting the weight and breathe in while putting it down.
Being a little conscious about your breathing pattern will help you ensure proper oxygen supply to your lungs which will increase your stamina.
Relax while you breathe and stretch
As you stretch after a vigorous workout, remember to take slow deep breaths which relax your body. When you stretch you aim at sending your body to a more restful state after a period of intense activity. Slow deep breaths will fasten the waste removal process of the body and help you to make longer stretches.
As you stretch after a vigorous workout, remember to take slow deep breaths which relax your body. When you stretch you aim at sending your body to a more restful state after a period of intense activity. Slow deep breaths will fasten the waste removal process of the body and help you to make longer stretches.
Experts recommend inhaling through the nose and exhaling through the mouth while stretching. You can increase your stretch a little further every time you exhale but make sure you don't pull a muscle.
Pilates is a form of exercise which requires a dramatically different breathing style. Lateral or Ribcage breathing (practiced in Pilates) requires you to inhale and exhale through your nose without allowing the belly to rise.
This style of breathing is particularly conducive to performing Pilate's exercises. Remember that even if breathing is involuntary, you have to make a voluntary effort to breathe right when you exercise.
Kya Cassiuss Victoria is a Sydney boot camp instructor and personal trainer. If you'd like to register for a free consultation at a Boot Camp Coogee or if you'd like a free trial, visit Sydney Bootcamps.
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