An important aspect of exercise, in addition to proper warm up and cool down, is breathing. Incorrect breathing during exercise can cause an increase in blood pressure, hernia and blood vessel strain, according to an article published by Military.com. You can also impair your ability to have an efficient workout by breathing improperly. Remembering a few simple tips for breathing while exercising will keep you safe and ensure that you reap maximum benefit from every workout.
Weight Lifting
Step 1
Maintain a straight torso during exercise. While standing and lifting weights, look in the mirror to check your posture. When lying down to lift weights, keep your back in contact with the bench. When sitting to lift weights keep your back or chest on the pad for support.
Step 2
Exhale as you push the weight away from you in exercises like the bench press or shoulder press. Inhale as you lower the weight toward you.
Step 3
Exhale as you pull the weight toward you during exercises like the lateral cable row and overhead pulldown. Inhale as you release the weight and return it away from you.
Running
Step 1
Breathe in and out through the mouth when running. Hold your mouth open slightly when running. Take short, shallow breaths during your run. Take deep breaths periodically to regroup.
Step 2
Practice diaphragmatic, or belly breathing, while running. Inhale and fill your belly with air like a balloon. Exhale and deflate the imaginary balloon in your belly.
Step 3
Coordinate your inhalation and exhalation with your foot strikes. Breathe using a 2-2 ratio while running, inhale as the left foot hits the ground, continue to inhale as the right foot strikes the ground, exhale as the left foot hits again and finish exhaling as the right foot strikes the ground again.
Tips and Warnings
- Practice belly breathing when not running to get used to it. Belly breathing provides an isometric contraction for the abdominal muscles.
References
- "Fitness and Health; 5th edition"; Brian J. Sharkey, PhD; 2002
- Marathon Guide: Every Breath You Take
