The effect of exercise on the quality and rate of breathing will vary by person and by workout. Consider a number of factors in respiratory rates. Fitness level is certainly one component. Age and overall health of the person doing the exercise comes into play. The style of the exercise, such as cardiovascular or strength training, also is part of the equation. Ultimately, you should try to control your breathing when exercising to get reap the benefits of the workout. Talk to your doctor before beginning to exercise and again if you find yourself short of breath when working out.
Respiratory System
A simplistic view of your respiratory system shows it consists of a series of filters and tubes that connect to two balloon-like structures, the lungs. Air comes in through the nose or mouth, both which attach to the bronchial tube. This tube branches out to connect to the lungs. Lung expansion is controlled by a large muscle known as the diaphragm. When the diaphragm pulls downward, it changes the pressure in the lungs to cause them to fill up with air. Contraction of the diaphragm forces air back out. This is the system that delivers oxygen to the blood for transport throughout the body multiple time every minute of your life.
What Happens When You Exercise?
When you exercise, your body's need for oxygen increases because you are working harder. To compensate, your breathing rate increases. As the breathing gets faster, so does your heart rate, allowing the lungs to work in conjunction with the heart and deliver more oxygen to muscles. Natural breathing will vary. If you are in good shape and used to exercising, you breaths will probably be deep and full. Those with poorer fitness levels may breathe rapidly and not inhale fully. Certain medical conditions, such as asthma, may worsen with physical exertion.
Proper Breathing Technique for Strength Training
Breathing becomes especially important when you are doing strength training and lifting weights. The temptation when lifting a heavy weight is to hold your breath. MayoClinic.com explains that the proper technique is to breathe out as you lift upward, against the force of gravity and inhale when you put the weight back down. Forgetting to breathe when lifting a weight can cause your blood pressure to increase.
Controlling Breathing
Controlling your breathing during exercises can improve your performance and endurance. Keep inhalations and exhalations deep and slow. This will improve oxygenation to the muscles and remove carbon dioxide from the body. Military fitness expert Stew Smith recommends cadence breathing when running. This is done on a 3 to 2 ratio, you take three steps to inhale fully and two to exhale. For example, as you run, begin your inhalation when the left foot hits the ground. Continue to inhale through the next two steps, right, and then left. Begin your exhale when the right foot hits the ground on the fourth step. Exhale though one more step, left foot, and start your inhale again on the third step, right foot. If you find yourself short of breath when exercising, stop and rest. If you feel dizzy, stop exercising and see your doctor.
