Inhale and exhale, it’s so simple, isn’t it? But not as simple as you think! When it comes to exercising, inhaling and exhaling can be a little more complicated than we think. Should we breathe in through the nose and out through the mouth? What exactly is a diaphragm?
Whether your goal is to run, lift weights, or do yoga, read on to find out the best exercise breathing techniques to increase performance that we can all use.
Breathing is not the first thing that comes to mind when exercising on the grass, running a race, or training on a machine. But to deliver the oxygen that our body needs to perform its tasks properly, proper and efficient breathing is very important.
correct breathing, can help athletes to exercise longer with less effort and mental peace. With a little more awareness and some practice, you can breathe properly.
Below are the points you should keep in mind:
Breathing correctly while running
Running with the right form, pace, and strategy is challenging enough, but a runner’s job doesn’t stop there. You can’t make it to the finish line by inhaling and exhaling quickly along the way. In fact, studies show that the wrong way of breathing impairs your speed and performance.
How to breathe properly
While there is no golden rule for this, many runners prefer to breathe once every two strides. Alison McConnell, breathing expert and author of “Breathe Strong Perform Better,” says this means taking two steps (left and right) when inhaling and two steps when exhaling, known as a 2:2 breathing rhythm.
Why it works: Because the diaphragm and all the organs around it are affected by gravity, McConnell says, synchronizing the breathing rhythm prevents the organs from putting unnecessary pressure on the diaphragm, which hinders breathing and running. It makes it harder than it is.
Mouth vs nose
While some studies have compared mouth and nose breathing during exercise, most have been inconclusive. McConnell says: “My advice is to breathe through your mouth during exercise because it has the least amount of resistance.” Breathing through the nose during exercise only makes breathing more difficult.
On the other hand, some experts say that breathing through the nose has its own advantages. Including the increase in carbon dioxide saturation in the blood, which causes more relaxation.
Dr. Roy Sugerman, director of applied neuroscience for the American football team, says that breathing through the nose warms the air entering the lungs, which may minimize allergies.
The last word
Try different types of breathing and see which one suits you and your lungs.
Inhaling and exhaling in high-intensity sports (football, basketball, etc.)
Do you prefer to play for a team? Because intense sports are a combination of aerobic movements, tackling, shooting and hitting, they make breathing difficult.
How to breathe properly
“Respiratory muscles are a very important part of the body’s postural control and core strength systems,” McConnell says. This means that when you anticipate a hit or push, it’s best to take a deep breath to strengthen your core. This will both make it harder for you to fall and protect your spine.
Do your best
While there is no right way to breathe on the field or run, it is best to breathe through the diaphragm (the most efficient respiratory muscle) rather than the chest.
Anna Hartman, director of physical therapy at Athletes’ Performance, says that in general, the ribcage should expand in a three-dimensional pattern: up and down, back and forth and side to side.
Why don’t you reach the result by panting?
Slower, deeper, and more effective breathing can make athletes mentally and physically stronger against their opponents, McConnell says. Not showing signs of fatigue helps to demoralize the opposing team.
Basic breathing in strength training
Aerobic activities are not the only sports that require proper breathing. Anyone who works with weights regularly has probably heard that exhalation is very important when performing movements.
It seems reasonable
Contraction of the respiratory muscles when lifting heavier weights creates resistance to pressure and keeps the lower back tight.
How to breathe properly
For example, in the chest press movement, when you push the barbell up, exhale slowly and continuously. Then, on the way back, take the air in.
Just remember that the weight does not come off when you are pressing the barbell. “So make sure you’re using your core to protect your spine,” explains McConnell. Similar to being ready to be hit in sports such as boxing, football, hockey and…
Do not forget to exhale
Holding your breath increases the pressure inside your chest (which, of course, is good for strength and stability). But holding the exhalation for a long time can prevent blood from returning to the heart and raise blood pressure.
Inhale and exhale in yoga
Finally, it’s time to relax! It is very difficult to perform Savashana movement in yoga without proper breathing. Fortunately, there are two common breathing techniques (pranayama) that can help you become calm and strong.
How to breathe properly
In sama vritti or equal breathing, the duration of inhalation and exhalation is equal. According to yoga expert and teacher Rebecca Pacco, this basic breathing style calms the nervous system and reduces stress.
To get stronger through more difficult forms of yoga such as Ashtanga, Vinyasa, and Power Yoga, many yogis emphasize breathing through the nose. That means inhaling and exhaling through the nose and a slight contraction at the back of the throat. Pakko says if you hear a strange sound while breathing, it means you are doing this breathing correctly!
What not to do
It is very common to hold your breath during vigorous and strength training. Think of it as a sign of overactivity, Pakko says. Instead, take a break to refocus, breathe, and return to practice mode when you’re ready.
Still short of breath?
There is an exercise known as strength training for respiratory muscles, which is known to improve performance in intense and endurance sports. There’s even a program for it, developed by McConnell to help athletes breathe more powerfully and effectively.
Not smoking, correcting physical condition, and preventing allergies and asthma. Ways to breathe better are. So whether you’re at the beginning or the end of your workout, let strong, deep breathing maximize your potential for success.
