06/10/2022
How and why to breathe whilst exercising?
By Soham Desai
You might hear the trainers in the studio put a really big emphasis on BREATHING when you exercise.
“Don’t forget to breathe”
“Breathe out on the way up”
“Breathe in on the way down”
“In through the nose and out through the mouth”
These are some of the phrases you’ll hear us saying. There’s an important reason why….
We need regular oxygen to feed our muscles. This is why we breathe heavily and consistently while running, walking or lifting weights. By cutting off the oxygen to our bodies, we risk injuries, muscle cramping and dizziness, which can lead to a fall.
For a safe and effective workout, try these techniques.
When you're planking:
During core and abdominal exercises, it's common to stop breathing as you crunch your body in half or pull your belly in tight. But, breathing helps to stabilise your torso. Breathing "allows the muscles on the front — such as the re**us abdominis and obliques — to do their job easily and maintain this balancing position longer.” In other words, it makes your plank more effective.
As you exhale, draw the breath out as the rib cage contracts generously back to the midline — the deep core. Keep a four count "in" and a four count "out," and really pay attention to the tissues, especially along the midline, coming back to deep core with your exhale.
When you're doing a HIIT workout:
High-intensity interval training can leave you breathless — and quickly. Let's say you're doing 30 seconds of the AirDyne during a routine. You're probably taking big breaths in through your mouth to get more oxygen quickly. But, this actually decreases blood levels of carbon dioxide, inhibiting the body's ability to release oxygen into the cells.
Your nose is the preferred way to get oxygen into your body. "The body is exquisitely designed to breathe through the nose.” Use your nose to take deep breaths and breathe out from either your nose or mouth.
When you're lifting weights:
It's crucial to breathe properly when strength training. Not only does proper breathing support the exertion of the exercise and allow you to lift more with better control.
There’s a simple rule you can follow:
- BREATHE OUT ON EFFORT
This means breathe out whenever you feel like you're working the hardest during a rep. It’s as simple as that!
Tips for proper breathing:
To get better at taking consistent and even inhales and exhales, practice during cool down and stretching as well.
Spend two to five minutes focusing on extending your exhales, allowing you to bring your parasympathetic nervous system online. This system rules the relaxation response, digestion and recovery.
Practicing your breathing while stretching allows you to condition your body in this way. It also allows you to seamlessly move between the activity and rest, maintaining proper breath throughout the entire workout.
Read more at American Association of Retired Persons.
