Experts, such as Stew Smith from Military.com, recommend developing a rhythmic pattern for breathing when exercising. Adding more oxygen to your system during a workout routine helps your body burn fat while maintaining stamina. Patterned breathing focuses your mind and lowers your heart rate. Exercise comes in two basic formats; cardiovascular to increase the heart rate and strength training to build muscle mass. Both styles offer different breathing patterns.
Cardio Exercises
Step 1
Count out beats in your head. Military.com suggests the best method for running is three counts to inhale fully and two counts to exhale. This can translate into any cardiovascular exercise if you develop a count as you pace your routine. For example, if walking or running on a treadmill, as you begin, start a count of one, two, three, four and five. Repeat the count steadily during the exercise.
Step 2
Inhale and fully expand the lungs on counts one, two and three.
Step 3
Exhale and discharge air on counts four and five.
Strength Training
Step 1
Blow air out as you exert. For example, if lifting a weight, when the muscle contracts and you exert energy by pulling the weight, exhale and discharge the air in your lungs.
Step 2
Breathe in when releasing the weight. For instance, if doing a chest press, push up on the weight as you exhale. Slowly move the weight back toward your body and inhale.
Step 3
Practice by slowing down your routine and paying attention to your breathing pattern. Concentrate on the exertion phase and release. Time your lifts so you press as your lungs empty and release as your lungs fill. Practicing will make the pattern a habit and require less concentration over time.
