Proper breathing during intense physical activity is critical to your athletic performance. A good breathing technique establishes a cadence and rhythm that is in tune with your body's actions. Runners and swimmers are prime examples of athletes who use rhythmic breathing to their advantage.
Breathing While Running
Running is a major component of many sports. Regardless of whether you have to sprint or run long distances, controlling your breathing can help you get the most out of your body. Try to establish a breathing pattern that matches a stride pattern. For instance, inhale during a left-right-left stride sequence and exhale during a right-left stride sequence. This is known as the 3:2 inhale-to-exhale ratio, a technique that works best for long distance runs that allow you to establish a steady pace.
Exercising and Breathing
Proper breathing is crucial when you are lifting weights. Heavy loads can put a lot of stress on your heart, which relies on a constant flow of fresh oxygen. You should never hold your breath to lift a weight. If you have to strain to the point of holding your breath, move down to a lighter weight. Always keep oxygen pumping through the lungs as you are doing your repetitions, and try to establish a steady rhythm during a set. Exhale slowly as you bring the weight to the top of the exercises movement, then inhale as you return the weight to its starting position.
Nose Breathing
Certain sports, such as soccer, mix sprinting, running and jogging during the course of a game. When you are not at a full sprint or running hard, breathing through your nose slowly can help stabilize your heart rate and conserve your energy. Continue to inhale fully to fill your lungs with fresh oxygen, then exhale through your mouth. This technique can help calm the body. Breathe through your nose only if it is comfortable for you. If you feel short on breath, revert back to inhaling through your mouth.
Deep Breathing
Deep breathing engages the lungs more than normal breathing. A deep breath gives you extra oxygen and can help relax your body. This technique can be used as an exercise when at rest or during activity. When at rest, fill your lungs with as much oxygen as you can, hold for one count, then slowly release. When active, take in as much air as is comfortable but don't hold your breath. Release the oxygen right away while trying to fall right back into your breathing cadence.
