During a workout, your focus is most likely on completing the exercise at hand with good form. And while that’s the meat of it, there’s another part of the equation that often gets critically overlooked — proper breathing.
Breathing is very essential while working out, jogging and doing strength exercises
It allows your body more control, keeping you calm and alert throughout your workout so you can actively engage all your muscles. It might even give you the ability to lift more.
And in the long term, practicing proper breathing will:
- reduce the amount of air you need to breathe in and out during given exercise
- help your muscles produce less carbon dioxide
- improve blood circulation and heart health
- maximize your workout and fitness level
Breathless no longer!
Read Also: Does Your Mind Wander? 3 Steps to Regain Focus.
Here are 3 different breathing techniques you can try during your workout or jog:
1. Nasal Breathing
The technique is used to focus the mind and trigger the relaxation response. The same thing happens when you breathe through your nose while running slowly OR during your workout. Plus, nasal breathing warms and filters the air before it travels into your lungs, which is a boon for running in cold, low-humidity climates. To maintain nasal breathing as you increase your speed and your body requires greater levels of oxygen than your nose can handle.
2. Mouth Breathing
This is the most efficient way of getting the large amounts of oxygen needed under exertion. Runners usually naturally adopt a rhythmic breathing pattern focused on exhalation through the mouth.
3. Alternating Breathing
Whether you breathe through your nose or your mouth, alternating your exhale-to-footstrike pattern can wake you from the hypnosis of a repeated rhythm and according to one study, may help prevent running injury. Instead of a 2:2 pattern, where you inhale for two footstrikes and exhale for two, try a 3:2 pattern, inhaling for three strikes and exhaling for two. (If you’re naturally fast, you may want to adjust this to a 2:1 pattern.)
It may be tempting to hold your breath during weight lifting — don’t!
Making a habit of holding your breath can cause your blood pressure to rise, possibly resulting in dizziness, nausea or even a heart attack.
You need to breathe when Weight Lifting.
Instead, use your exercise as a time to practice deep breaths. Deep breaths can lower your blood pressure, enhance relaxation, and may even play a role in how our bodies break down sodium.
Get connected to your breath with breathing techniques and become more cognizant of how and when to breath during strength training.
After some practice, it’ll be second nature.
Sources: Mindful.org, healthline.com.
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