Breathing correctly during exercise allows the proper amount of oxygen into your body to support you through your workout. If you experience shortness of breath, a tight chest, wheezing or chest pain during or after exercise, see a doctor to rule out health complications such as exercise-induced bronchoconstriction. Breathing should never feel painful or unsteady when exercising.
Breathing in Strength Training
To breathe properly when lifting weights, doing sit-ups or other strength exercises, exhale as you perform the move and inhale as you return to the starting point. Avoid breathing in and out fast, which can lead to hyperventilation, and instead keep your breathing slow, rhythmic and steady. Don't hold your breath while lifting weights or performing other strength exercises because that can cause an increase in blood pressure that could cause you to faint.
Aerobic Breathing
Just as with weight-training, you should keep your breath even and rhythmic while performing cardiovascular exercises such as running or aerobics. Try to inhale and exhale at a 3:2 ratio. For instance, while jogging, breathe in for three foot strikes, then exhale for two foot strikes. You breathing ratio might drop down to a 2:1 ratio as you tire and push to finish, though this breathing ratio is difficult to maintain and will make you tire more easily.
Nose Breathing
Inhale through your nose when exercising, not your mouth, especially when exercising outdoors. Breathing in through your nose helps filter out irritants such as pollen and pollution and can reduce coughing and wheezing while working out. Nasal inhalation also moistens the air you breathe and keeps it at a moderate temperature. You can choose to exhale through your mouth or nose -- whichever feels more comfortable.
Talking Pace
For a basic low- to moderate-impact workout, you should breathe at what's known as a "talking pace." This means you're exercising vigorously enough to sweat, but can still converse comfortably while doing so. If you find yourself gasping for breath, lower the intensity of your exercise until you can speak without difficulty. Use this pace for a variety of moderate physical activities, such as stair climbing, brisk walking, swimming, rowing, step classes and cross-country skiing.
