Everyday life requires breathing, yet we often pay little or no attention to it. Most people tend to be shallow breathers, taking most of the breath into the upper part of the chest using a small portion of the lungs. Learning how to breathe deeper helps cleanse and nourish the body, decrease the workload on the heart, increase levels of blood oxygen and improve the health of the nervous system. Become aware of your breath. Practice and pay attention to breathing while exercising to improve performance.
Step 1
Stand relaxed and take two or three deep breaths before starting any exercise. Use this time to practice deep breathing by breathing in through your nose so air fills all of your lungs. Make your ribs expand with each breath to minimize shallow breathing.
Step 2
Start with the muscle you'll be exercising in a lengthened position. Inhale deeply through the nose to prepare yourself for movement.
Step 3
Exhale as you lift the weight during the exertion phase of the exercise as the muscle shortens. Exhale forcefully through the mouth and nose, contracting your abdominal muscles. Do not hold the breath.
Step 4
Inhale and exhale rhythmically during cardiovascular exercise. Take deep breaths in through the nose as much as possible. Higher intensity exercise may require both nose and mouth breathing.
Tips and Warnings
- If you forget when to inhale and exhale, be sure to at least breathe until you can figure out the correct breathing pattern.
- Be careful not to hold your breath. When consciously breathing, you may begin to feel lightheaded. If this happens, sit down and let your body recover before continuing.
