Breathing is the process by which your respiratory system provides oxygen to your body. After oxygen is utilized, carbon dioxide is released, which must be removed from your body as you exhale. With exercise, oxygen demand increases, as does carbon dioxide production. By meeting increased demands, the respiratory system, consisting of your lungs and vessels, strengthens.
Function
Breathing has two actions: inspiration and expiration. Inspiration is the process of inhaling and filling your lungs with oxygen, which is then transported to hemoglobin, cells that carry oxygen in the blood, to the working muscles in your body. The oxygen is extracted from your blood by capillaries, transfer stations between blood vessels and muscles. Expiration, or exhaling, is the process of removing carbon dioxide out of your body. Breathing is measured by frequency, the number of breaths per minute, and depth, or the amount of oxygen taken in with each breath.
Types
Breathing has two types: Shallow breathing is performed through your chest. The breathing rate is faster, and breathing depth is diminished. Deep breathing, or diaphragmatic breathing, is performed through your diaphragm, a muscle that runs below your lungs. The breathing rate is slower, and depth is increased. Inhaling and exhaling can be performed through your nose or mouth. Nose breathing is preferred because your nose hairs act as filters, letting cleaner air through.
Effects
At rest, oxygen consumption averages 1,000 milliliters per minute. From this amount of oxygen, only 250 ml. is actually used by your muscles. The extra oxygen is always available for any sudden increase in demand. With intense exercise, the amounts increase to near 3,200 ml. per minute. Exercise that is continuous, using major muscles, requires more fuel in the form of blood and oxygen to continue movement. This increased demand can be met in two ways. One is to increase blood flow and the amount of hemoglobin carrying oxygen. The second way is to increase the ability to extract more oxygen from the amount that is provided.
Benefits
Exercises that improve diaphragmatic, or deep breathing, will allow your body to meet this increased demand for oxygen without causing extreme fatigue. Deep breathing will strengthen your lungs and blood vessels. Stronger vessels and capillaries will increase your body's ability to extract the oxygen sent to your muscles to meet the demands of exercising. Exercise strengthens your ability to provide oxygen, improves your cardiovascular system and reduces your chance of developing heart disease.
Considerations
Before starting any type of exercise program, a physician's clearance is recommended. All exercises should begin with a five- to ten-minute warmup that gradually increases breathing rates from a resting to training state. The peak part of the training should last between 20 and 30 minutes. A five- to ten-minute cooldown will gradually decrease breathing rates back to a resting rate.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; 1986
- "Keep Moving: Fitness through Aerobics and Step"; Esther Pryor and Minda Goodman Kraines; 2000
- Diaphragmatic Breathing
- Breathing Exercises for Runners
