There are many theories regarding the best ways to breathe while working out in order to maximize your effort and lung capacity. Holistic exercise such as yoga, tai chi, qigong and Pilates require a very different type of breathing than other types of more intense or aerobic exercise. Generally speaking, the most important thing to remember is to breathe while exercising and avoid holding your breath, which can increase your blood pressure.
Exertion Breathing
Most fitness experts recommend breathing out during the exertion portion or effort phase of your exercise, according to Michele Silence, MA, in an article for The Diet Channel. The effort phase simply means the part of your exercise where you're actually performing the work. For example, you would breathe out during the contraction portion of an abdominal crunch, or breathe out during the contraction portion of a squat or lunge. However, this isn't necessarily required; the important thing is to breathe and not hold your breath during the exertion portion of your exercise.
Cardiovascular Breathing
If you don't breathe enough or breathe properly during cardiovascular exercise, you may increase your chances of developing cramps or side stitches. According to fitness expert Stew Smith in an article for his website Military.com, you should breathe at a 3:2 inhale-to-exhale ratio during cardiovascular activities such as running. This means that you are taking inhalations that are slightly longer than your exhalations. This helps to keep your blood oxygenated and releases excess amounts of carbon dioxide, helping your muscles to maintain a steady supply of energy.
Deep Breathing
Deep breathing is an abdominal breathing technique that can help your muscles and blood stream stay oxygenated. This technique is best for low-impact and holistic exercise forms. A basic deep breathing exercise can be learned while in a state of inactivity and implemented during times of exertion. While standing, observe your breath rate and the motion of your chest and abdomen as you inhale and exhale. When you inhale, try to fill your belly, then your chest, with air. Exhale all of the air out of your body, contracting your abdomen. Continue to breathe in this manner.
Holistic Breath Techniques
Holistic techniques for breathing are generally used in exercise forms such as yoga and tai chi that coordinate movements with the breath. In yoga, this technique is known as pranayama. Breathing in this way complements your exercise by promoting a connection between the mind and body and helping you to stay focused and relaxed. The first part of learning pranayama involves diaphragmatic breathing, with the breath originating from the diaphragm and abdominal area. The second part involves thoracic breathing, which focuses on breathing only from your chest area. A full pranayama breath combines these two techniques, resulting in a full and complete breath.
