Breathe! Your peers and personal trainers keep on telling you to breathe as if you do not know to breathe. All your life, you have been inhaling and exhaling, but when working out, you may be doing it all wrong.
When you are either walking, running doing planks, or even doing squats, familiarize with the best ways to breathe for you to smoothen your performance. Because, taking in regular, deep breaths facilitates the transfer of oxygen to power your muscles. Also, pushing out deep and steady breaths help eliminate waste gases like carbon dioxide.
What is the best way to breathe when running?
Practically, what is considered best breathing during the workout? 3:2 ratio of inhaling to exhaling is considered one of them. Meaning, inhaling (left-right-left) for 3 steps and (right-left) exhaling for two.
Running while following this pattern may help you remain focused and develop a rhythm. In case you are breathing is becoming hard when running, run slower, and work to develop the 3:2 ratio breathing pattern.
What is the best way to breathe when planking?
When doing abdominal as well as core exercises, you stop breathing when you crunch your body halfway, or you tightly hold your belly tight. However, you should keep on breathing in order to stabilize your torso. Breathing makes the muscles in the front like obliques, and rectus abdominis work quickly and maintain balance for long.
How to breathe when doing a HIIT workout
HIIT (High- intensity interval training) is outrageous; it can leave you breathless. If you are doing, for example, jumping jacks. Probably, you will be taking big breaths through your mouth to get oxygen fast. But this is not appropriate because you will be making more of carbon dioxide hence deny your cells oxygen.
The nose is the preferred way to breathe in oxygen, therefore when doing HIIT inhale through the nose
How to breathe when lifting weights
Ever heard of Valsalva maneuver? If not, then you are breathing wrong when lifting weights.
Valsalva maneuver involves taking deep breaths before lifting and then hold that breathe during the most active part of the lift. Valsalva technique raises intra-abdominal pressure responsible for strengthening your core and hence make you able to lift heavy loads easily.
The Valsalva technique is applicable only when lifting heavyweights. For the lesser heavyweights the usual pattern of exhaling during lifting and inhale during the less active part of lifting.
What are the tips for breathing when exercising?
- Easy-your action plans mouth breathing
Well, it is not mandatory for you to breath with your mouth or nose during exercises. But, in case you find it hard to breathe using your nose, use your mouth to breath. Because, when breathing through your mouth, you are likely to face less resistance.
Again, breathing through the nose warms the air going to the lungs if you are working out in cold temperatures. Accordingly, nose breathing means less irritation of the airways and also minimized the risk of bronchospasms.
- Chest breathing vs. belly breathing
Breathing from your top chest uses neck muscles and shoulders, which are not designed for that. In most cases, it increases shoulders and neck tension hence a weaker diaphragm and compromised blood flow. On the other hand, breathing from the abdomen or tummy assist strengthen your diaphragm. Thus, you get full and proper breath for better exercise.
Breathing from your abdomen helps you know when your breathing is shallow. Reduced or slumped stress and posture are the main culprits as far as shallow breathing is concerned, it also affects the trained athletes.
Therefore, adopting the best posture and paying close attention can assist you to perform better and also manage stress efficiently.
- Relax your muscles and mind
- Be aware of your posture and body as you warm-up
First, position yourself or stand straight to breathe from your diaphragm. Secondly, open and relax your chest. Thirdly, put your chin up and finally, breathe out and in deeply and evenly
- Breathing out when you resist (or lift) weight and inhaling as you relax into starting position
Breathing in may help you stabilize your back, sides and abdomen muscles and also protect your spinal cord during exertion
- Not holding your breath
Balance your breathing or intensity/speed to match the in and out rate with your exercise pace.
- Keeping a rhythm
Use your cycling movements, steps, and any other rhythm in your motion to help get your breathing rhythm. Also, count your in and out breathes. Get and listen to jams that bring into line with your exercise and breathing
- Pause your workout if you cannot breath
Stop or pause your workout and stand up straight. While at that position, place your hands on the head, breathe in and out evenly and deeply till you come back to normal.
- Focus on to maintain deep, even and slow breaths
Maintain the deep, even and slow breath until your breathing pattern comes normal, and it will help you cool down as well.
What are the benefits of breathing the right way during workouts?
- Increases your capability to relax.
- Helps you avoid distractions and hence stay focused through your workout.
- Exercises increase blood flow in your body.
- Enables you to exercise safely, more comfortably and for longer.
- Helps prevent injuries, the likes of spikes in blood pressure, hernias and back pains
How failing to breathe is bad
Mostly, “we try to hold breathe during work out as a way to build pressure around the abs as well as to stabilize the torso,” says the co-author of Eat, Move, and Live Well.
The moment the exercise gets extreme, we tend to hold our breath to gain extra strength. Hence it becomes a crutch, and it is not recommended.
Therefore, we need more oxygen to feed the muscles. Thus, the reason when running or walking, it is advisable to breathe consistently and profoundly describes the book. Denying our body’s oxygen, we risk muscle cramping, dizziness, and hernias leading to a fall.