While exercising, you need to keep your heart rate within a specific range, monitor your hydration level, use proper technique and pay attention to your body to avoid injury. With your brain focused in so many directions, it becomes easy to forget about your breathing and simply allow your respiratory system to manage itself. However, understanding the best way to breathe while exercising can significantly improve your performance and prevent injury.
Nose Vs. Mouth
When you are exercising, it is important to inhale through the nose. The nasal passages are lined with small hairs and a thin layer of mucus that warms and moistens the air. In addition, the tiny hairs capture any irritants present in the air, such as pollen or allergens. Once the air passes through the narrow nasal passages, it then moves into the lungs. If air is inhaled through the mouth, however, it is not filtered, moistened or warmed before entering the lungs. As the cold, unfiltered air enters the lungs, it may cause you to cough, wheeze or have difficulty breathing. If you suffer from allergies, it might trigger a severe allergic reaction. In regards to exhalation, there is not much difference between the nose and mouth. As long as you inhale through the nose, feel free to exhale through the nose or mouth.
Respiration Patterns
Once you have become familiar with the two routes of respiration, it is important to understand the proper respiration patters during exercise. During any type of exertion exercise, you should always exhale on exertion. For example, exhale as you lower to the ground during a squat, crunch forward while doing sit-ups or press the barbell away from you during a bench press. On the other hand, your inhalation occurs as you return to starting position. According to Stew Smith on the Military.com website, exhaling during exertion is important for preventing injuries, including blood vessel strains and hernias. During a cardiovascular workout, Smith recommends a 3:2 inhale-to-exhale ratio. Although you should ultimately find that respiration pattern that works best for you, the 3:2 ratio involves inhaling for approximately three seconds and exhaling for two seconds.
Deep Vs. Shallow Breaths
Throughout any type of exercise, it is important to avoid shallow breaths as often as possible. This rule reverts back to the 3:2 ratio rule. By inhaling for three seconds and exhaling for two, you allow your body to not only take in more oxygen, but also expel more carbon dioxide. As your exercise routine becomes more intense and your body becomes fatigued, your breathing will certainly become quicker. However, aim to alter your breathing pattern while avoiding shallow breaths. Shallow breathing allows carbon dioxide to accumulate in your body, which increases your heart rate and decreases your physical endurance.
Considerations
As with any type of fitness advice, it is important to take your own personal needs into consideration. While one person might be able to nose breathe efficiently during a quick sprint, another person may find nose breathing difficult during a simple brisk walk. As you exercise, pay attention to your body and the way you breathe. With a bit of time and patience, you can develop a healthy and effective method of breathing that allows for overall better athletic performance.
