Proper breathing is as key to good workout technique as proper physical form. Oxygen is the fuel that supplies the engine of your body. Without a consistent supply, your performance will suffer. Tai Chi instructor Keith Jeffery recommends two different breathing exercises for fitness performance. "Fire breathing" will give your body extra energy to help fuel you during workouts. "Ice breathing" will help you recover between sets or after a workout.
Basic Breathing Concepts
Step 1
Inhale as deeply and completely as your body will allow, always filling your lungs from bottom to top. As your exertion level climbs, your breaths will naturally be more shallow. Don't fight this reflex; it's your body's way of signaling that it needs more oxygen.
Step 2
Exhale completely with each breath, clearing your lungs to make room for more fresh oxygen coming in. Empty your lungs from top to bottom. As with inhaling, allow your body to tell you how slowly you can breathe at any given moment.
Step 3
Pay attention to your breath by counting breaths or following your rhythm. Regular, controlled breathing is good during a workout. Ragged, gasping or irregular breathing hurts performance and can even make you pass out.
Fire Breathing
Step 1
Inhale smoothly and slowly, making as little noise as possible.
Step 2
Exhale hard and fast, with a "whooshing" noise in your throat and nose.
Step 3
Move along with your fire breathing. Take actions that expand your body as you exhale and actions that contract your body as you inhale. For example, you would exhale moving up on a push-up and inhale moving down.
Ice Breathing
Step 1
Inhale in a strong rush with your mouth open in an "O." Accompany the breath with a whooshing sound in the throat.
Step 2
Exhale slowly, quietly and purposefully.
Step 3
Move along with your ice breathing. Picture a balloon expanding and contracting as the air moves in and out as you inhale and exhale.
References
- "Easy Tai Chi"; Dr. Keith Jeffery; 2003
- "Yoga For a New Age"; Bob Smith; 1986
