It isn't enough to just commit to physical exercise. You must ensure that the exercises you do are performed correctly, and that includes learning proper breathing patterns and techniques. Breathing incorrectly can hinder you from benefiting from the exercises and can even be counterproductive. Good breathing patterns put you in tune with what your body is doing, helping you to perform better and optimizing your workouts.
Running
Establishing a good breathing pattern is one of the fundamentals of endurance running. Your breathing and running should work together and not against each other. If your body's movements are not synchronized with your breathing, your performance can suffer. One way to determine a good pattern for yourself, is to first set a steady running pace. Try to lock into that pace and adjust your breathing to match your strides. You can use the 3:2 inhale-to-exhale ratio as a way to keep your breathing consistent. Inhale on a left-right-left stride sequence, then exhale on the successive right-left stride sequence. Maintain this pattern, even if you speed up or slow down.
Swimming
A steady breathing pattern is arguably more important in aquatic sports than any other. Swimmers often have their head submerged, depending on the stroke they are using. As with running, establish a comfortable pace when you're swimming. The pace will be greatly dependent on your fitness level. You'll know within a few strokes what is too fast if you are unable to maintain a rhythmic breathing pattern. Learn the different strokes and know exactly when your head is above water. Exhale only when submerged to maximize your oxygen intake during the recovery.
Weight Lifting
Good breathing is essential to weight lifting. A steady pattern enables you to perform the motions of an exercise more easily than compared to erratic breathing. Even though lifting weights is an anaerobic exercise, the body still requires a continuous flow of oxygen. Lifting weights puts stress on your heart and deprives it of oxygen if you hold your breath. Always maintain an airflow when lifting, even during the push or pull motion. Exhale slowly as you push or pull a weight and evacuate all the air in your lungs when you reach the top of a movement. Then begin to inhale as you return to the starting position and develop a steady cadence in your repetitions.
Breathing Through the Nose
Breathing through the nose can help calm your body after intense exercise. It can also pace your breathing if you are performing an exercise at low to moderate intensity. Jogging slowly, walking or biking at a leisurely pace can often be done without heavy breathing, depending on your fitness level. Breathe through your nose with a steady rhythm as long as it is comfortable. You can inhale through the nose and exhale through the mouth if that is more comfortable. Don't force nose breathing if you are short of breath. Revert back to breathing through your mouth, especially if the intensity of your exercising increases.
