Are you ready to take your workout to the next level? I’m talking about the unsung hero of fitness-proper breathing techniques. When it comes to maximizing your workouts, proper breathing techniques are just as important as your warm-up and cool-down!
When you exercise your body needs more oxygen than usual. That's why it's important to use your diaphragm when breathing during exercise or any other activity.
When you breathe through your diaphragm you can deliver more oxygen to your lungs and get the most out of each breath. This is because the diaphragm can expand further than other muscles in your body, such as your chest muscles. The more air you can take in with each breath, the more oxygen will be delivered to your bloodstream and your hard-working muscles. This can help to avoid muscle cramping and improve performance. That’s not all though, proper breathing can also help regulate your blood pressure too!
One way to improve your breathing patterns during exercise is by making sure that your diaphragm does most of the work when you inhale and exhale. When you breathe in through your nose, try to expand your stomach so that it pushes against your ribcage; this will help open space for air to move in and out of your lungs. Once you've reached full capacity, exhale through pursed lips (like blowing up a balloon) until there isn't any more air left inside!
Depending on the type of exercise you are performing, different breathing techniques should be practiced.
Strength Training:
When lifting heavier weights it’s beneficial to be aware of the timing of your breaths. Don’t hold your breath! Instead, when you lift the weight breathe out, and when you lower the weight gradually breathe in.
Mobility Exercise:
When doing mobility exercises like stretching, yoga, or pilates deep exhales can help improve your range of motion. Ujjayi Breathing is a form of yogic breathing that does both inhaling and exhaling through the nose. To practice this breathing technique, keep your mouth closed. As you inhale and exhale through your nose, constrict the back of your throat slightly to create a rushing noise, almost like you’re snoring. Control your breath with your diaphragm and keep your breathing rhythmic such as breathing in for four seconds and breathing out for four seconds. This can help you stay focused and centered during your mobility exercise while increasing your lung capacity and oxygen flow.
Aerobic Exercise:
If participating in aerobic exercise such as running or cycling, finding a consistent breathing pattern can help. An example of this would be breathing in for 2-3 seconds, then breathing out for 2-3 seconds.
Breathing is one of the most necessary processes when performing physical activities, which is why it is important to practice and develop breathing techniques. With practice, your body will automatically know what breathing pattern to use. Your brain will also be able to respond accordingly. Consider trying these techniques out at home, even without performing an exercise, to help you de-stress your body. You can try using these techniques before you start any physical activity too. This can help you perform better during your activity and it can help reduce the risk of injury. Always remember to check with your physician before starting any new exercise regimen, or practicing any new breathing techniques.