Breathing is an essential part of exercise. Improper breathing can have numerous effects on how you feel while exercising and can contribute to exercise fatigue and hyperventilation. In addition, the Diet Channel notes that if you do not get enough oxygen, your body will not ignite the fat-burning process. Fortunately, there are a variety of breathing techniques that can help maximize exercise performance.
Rapid Inhale
Close your lips and breathe in deeply and sharply via your nose while you exercise. Purse your lips like you are going to whistle and exhale via your mouth. This rapid inhale technique will fill up your lungs from the bottom to top, which will provide your body with more oxygen than regular breathing. In addition, you will breathe in more air with each inhalation and completely empty your lungs with the exhalation, which will help your muscles get more glycogen and prevent them from cramping.
Deep Breathing
Find a pattern with your feet while exercising. For example, if jogging, inhale deeply on the left, right, left foot strikes. Exhale completely on the right, left foot strikes. This technique works best for a repetitive exercise such as aerobics or running. The deep-breathing technique will help to fully oxygenate your muscles and remove carbon dioxide from the body. In addition, it will help reduce the production of lactic acid, which can promote muscle injury and soreness.
Exertion Exhale
Exhale forcefully through your mouth during the hardest part of the exercise for at least two seconds. Inhale through the easiest part for about three or four seconds. For example, if you are doing pushups, inhale when you lower yourself to the floor and exhale as you push yourself back up. This type of breathing will help prevent internal injuries such as blood vessel strain, high blood pressure and hernias.
Relaxed Breathing
Breathe calmly through your nose and exhale smoothly through your mouth during exercise. The goal is to keep your breaths as relaxed as possible. When you increase the intensity of your exercise, make your breaths more forceful and deeper, but still relaxed and even. This breathing technique will help you to conserve your energy during your workout, improve exercise endurance, oxygenate your muscles and prevent fatigue.
