Regardless of the type of workout you engage in, it is important that you breathe naturally and regularly to maintain good health. Breathing properly can both enhance the quality of your workout and reduce your chance of injury. Your body needs regular circulation for survival and muscle growth.
Cardiovascular System
The cardiovascular system is a part of the body's larger circulatory system. It circulates oxygen to the organs through the blood. Oxygen is breathed in by humans through the mouth and nose, then brought through the lungs, where blood is oxygenated and moved to the organs. The most critical organ that needs a continuous supply of oxygen is the brain. A human can survive, on average, about four minutes before brain damage begins to occur.
Pilates Breath
Breath is one of the eight principles of Pilates. Coordinated breathing with each movement can help you to deepen your focus and perform each movement slowly and with purpose. Pilates breathing concentrates on the diaphragm. To create Pilates breath, breathe in through your nose and fill your lungs deep into their ribcage so that you can feel the breath through your stomach and back. Your shoulders lift and your back extends when the diaphragm expands. When breathing out, exhale through your mouth and visualize squeezing every last drop of air from your lungs.
Yoga Breath
For true practitioners of yoga, yoga breath is an important part of the overall yoga experience. It helps to connect the mind with the body, leading to a feeling of being centered. Yoga breath can also improve the flow of oxygen to the organs and decrease stress.
Yoga breathing combines breathing through the abdomen and the chest. To practice yoga breath, breathe in through your nose, filling your abdomen and letting your stomach float out and then filling your chest. To exhale, breathe out first through the chest, letting it fall and empty; continue the outward breath, drawing the abdomen in completely to get all the air out.
Strength Training
When lifting weights, it is important to breathe regularly to bring oxygen to your muscles and other organs. To breathe properly while engaging in regular strength training, breathe out when exerting force on the weight. Breathe in when the muscle is retracting.
Untrained weight lifters will periodically hold their breath when lifting heavy weights and typically exhibit signs of a lack of oxygen--most notably--through a red face. This can lead to fainting, which is particularly dangerous when holding a heavy weight in various positions.
Aerobic Exercise
As the intensity of aerobic activity increases, you will breathe more frequently and more shallowly if you feel physically taxed. During aerobic activities, the Aerobics and Fitness Association of America recommends you do your best simply to breathe in your regular fashion. If you experience shortness of breath, you should slow down or stop exercising altogether.
When done properly, aerobic activity, combined with regular breathing, can improve your cardiac output, decrease blood pressure and stress on your heart and enhance your muscles' ability to extract and use oxygen from the blood.
References
- Biology Online
- American Yoga Association
- "Fitness Theory and Practice;" Peg Jordan, R.N.; 1997
- "Basic Weight Training for Men and Women;" Thomas D. Fahey; 2000
