Improper breathing techniques during exercise or while playing a sport can lead to shortness of breath and an inability to complete the activity. According to the Military.com Fitness Center, correct breathing improves endurance, burns more fat, prevents dizziness and increases overall fitness. Proper oxygenation releases carbon dioxide, allows your muscles to operate more efficiently and lowers your heart rate.
Step 1
Slow down your running pace or the level at which you workout while you develop a habitual breathing pattern for proper oxygenation. Count your inhale times and exhale times and remain conscious of your breathing.
Step 2
Breathe in to a count of three and breath out to a count of two. If you are running, this translates to steps that coincide with right, left, right on the inhalation and left, right on exhalation.
Step 3
Practice correct breathing when you're not working out to improve your technique. To make sure you are breathing correctly for endurance, hold your hand over your stomach to feel the air go in and out of your diaphragm. Breathe in slowly through your nose and feel your abdomen contract. As you breathe out through your mouth, your abdomen should move out. According to Aging & Technology Research, regular breathing exercises can help you maintain the proper technique when you're exercising.
Step 4
Perform strengthening exercises to improve your endurance and lung capacity. According to American College of Sports Medicine exercise specialist Darlene Turner-Lee, various exercises done with free weights or cable resistance machines can build trunk and core muscles to improve breathing and physical endurance capacity. Include exercises such as the lateral raise, dumbbell flies, chest press and ab crunches to build the muscles that support the lungs.
Tips and Warnings
- If you have a respiratory disorder such as chronic obstructive pulmonary disorder, you can build endurance through exercise and avoid the symptoms, according to the American College of Sports Medicine. If you experience shortness of breath while exercising, inactivity can exacerbate the condition. Walking, riding a stationary bike and cycling can help. Start training under medical supervision to increase your lung capacity through aerobic exercise.
- While you are pushing yourself in competitions, you might drop to a 2:1 ratio of inhaling and exhaling, which might suffice for a very short time while you push to the finish line. Otherwise, carbon dioxide levels increase when you take short, hurried breaths, reducing your endurance and increasing your lactic acid production and heart rate, according to Military.com.
Things You'll Need
- Free weights
- Resistance machines
