Correct breathing while exercising is a crucial component of healthy and effective fitness. Proper breathing is not necessarily intuitive for every runner. A conscious effort is required to ensure that breathing is in rhythm with the movements of the body. Good breathing technique when exercising ensures you get the most out of your performance and remain safe.
Breathing While Running
Allow your breathing to fall into a steady rhythm that corresponds with your strides. Doing so optimizes the amount of oxygen your body takes in and the amount of carbon dioxide it expels, according to Military.com. Try to always inhale on one set of strides while exhaling on another set. A good method to track your breathing is the 3:2 inhale-to-exhale ratio. Inhale fully on a set of left-right-left strides and exhale fully on the following set of right-left strides. For your body to become accustomed to this type of breathing, run first at a pace that comfortably allows you to perform this breathing exercise.
Breathing While Strength Training
Breathing properly during strength training exercises is crucial. Any exercise that requires lifting, pushing or pulling is very demanding on the body and heart rate. Always exhale during exertion. A good example is the bench press. As you press the weight up, exhale slowly throughout the motion. Inhale as you begin to bring the weight back down to your chest. Remember to exhale fully to expel all of the carbon dioxide from your lungs.
Continuous Breathing
During any exercise, it's important that you focus on always moving air in and out of your body efficiently. Some exercises, especially heavy lifting exercises, may seem to be completed more easily if holding the breath. Holding your breath during exertion can cause your blood pressure to rise, according to TheDietChannel.com. This can also result in reduced blood flow to the brain. Both can have adverse affects on the body. Continuous airflow through your lungs is crucial for healthy, effective exercise. If you can't perform an strength training exercise without holding your breath, there is a fair chance you're using too much weight.
Breathing Through the Nose
When running at a slow to moderate pace or when performing an easy aerobic exercise, try to inhale through your nose. Slow inhaling through the nose helps to get you into a rhythm and stabilizes the heart rate. This is no longer possible once you reach a certain intensity in an exercise, but make a conscious effort to fully inhale through your nose for as long as it's comfortable and does not affect your performance. Exhale fully through the mouth.
Focus On Breathing
Focusing on breathing may be an obvious part of any exercise, but it's very common for runners to engage in conversation when running with a partner or group. Though many can run normally while talking, the breathing rhythm is affected and can be detrimental. Conversing while exercising can also cause loss of focus and concentration, which takes away from the effectiveness of the exercise.
