Both proper breathing patterns and stretching exercises are important for healthy and effective physical activity. Additionally, the benefits of combining these two activities is clear considering their affect on blood flow, muscle activity, oxygen absorption and removal of carbon dioxide.
Stretching During Warm Up
Stretching is important for preparing your muscles for exercise. By increasing blood flow, muscular temperatures and tissue activity you are getting your muscles in prime shape, facilitating optimal performance.
Inspiration
Proper breathing techniques can have tremendous health benefits by maximizing exchange of oxygen and carbon dioxide. One recommended approach to improving respiration is inhaling through your nose, which provides several advantages. First, inhaling through the nose will increase the temperature of the air entering your lungs. Also, nasal airways are designed to condition the air, increasing its humidity. According to the article "Breath Tests and Airway Gas Exchange" from the University of Washington, both of these factors increase the rate of oxygen absorption, thus increasing your breathing efficiency.
Expiration
The practice of extending periods of exhalation during breathing is linked to improvements in the efficiency of respiration; this occurs via changes in precisely where along the respiratory tract oxygen and carbon dioxide are exchanged. During shallow, rapid breathing, also known as tidal breathing, the majority of oxygen absorption and carbon dioxide removal occurs within the airways of the lungs. However, during a prolonged exhalation, air remains deep inside the lungs for longer periods. This change results in increased movement of gas at the level of the alveoli, microscopic pockets of air deep within the lungs. The alveoli are highly specialized structures that bring your blood in close contact with air inside your lungs. Prolonging expiration increases the utilization of alveoli, thus increasing the efficiency of carbon dioxide removal and oxygen absorption.
Benefits of Respiration during Stretching
Deep breathing while stretching will increase circulation of blood through your lungs as well as throughout your entire system. In fact, the mechanical action of breathing alone facilitates blood flow. When you inhale, your diaphragm creates a negative pressure within your chest; this force pulls blood into the lungs. During exhalation, the elasticity of your lungs causes them to shrink down, forcing blood out of the lungs and into the circulation. These improvements in blood flow serve to prepare your muscles for exercise.
Applications
Many people benefit from the conscious combination of stretching and respiration during activities such as yoga. This style of exercise focuses on connecting the stretch with your breath, specifically by pairing exhalation with the act of moving deeper into the stretching pose. A study from the Journal of Applied Research showed that deep breathing exercises used in yoga provide increased abdominal muscle strength when compared to crunching exercises. The researchers conclude that because yoga breathing can be performed for longer durations than crunches, the total abdominal workout is up to five times greater. Proper respiration during stretching increases endurance and optimizes cardiovascular function during exercise.
