Have you ever thought that since you began your life you have been breathing without interruption? And if you have ever suffered from respiratory disorders, then you certainly know about the suffering and pain and how frightening it is. No one can continue his life normally if his breathing is disturbed.
Well, here we have given you something to think about and the importance of “breathing” but what we are going to explain to you today is specifically “correct breathing during exercise”, Yes, a sports coach may not tell you to breathe a certain way while exercising. But this is wrong and we are here today to explain to you the right way to breathe and how it affects your results.
In this Article
During exercise, your focus is on completing the exercise you are doing well. Although that’s really the core of the matter, another important but often overlooked part is correct breathing during exercise.
A lot of people don’t know how fit they are or how much exercise they can handle because they think they are not physically able. While the real reason is bad breathing.
The Importance of Correct Breathing during Exercise
Every time you breathe in, you get the oxygen your body needs to function. And the more you move, the more you need oxygen.
Sadia Benzakuen, MD, a pulmonologist, says: “Imagine oxygen fueling your muscles to do anything: Talking, walking or eating, then you need oxygen to get your muscles to move.”
The more efficient the oxygen delivery, the higher your endurance level and your ability to carry out more strenuous activities.
Is abdominal breathing really the perfect way to breathe correctly?
Whether you are doing sports or resting, it is better to adopt a method called abdominal breathing.
Your diaphragm is a muscle located between your chest cavity and your abdominal cavity, and your spine should be the basis of your breathing. Many of us don’t fully use our diaphragm when we breathe, instead, they take shorter, more shallow breaths that begin and end in the chest.
Breathing in this way will not enable you to get as much oxygenated air into your lungs. Marta Montenegro, assistant professor of exercise science at Florida International University in Miami says “This increases heart rate and blood pressure, which can ultimately lead to increased feelings of anxiety and stress, it even makes you feel short and hard to breathe.”
Abdominal breathing engages the diaphragm muscle on each breath. Do this by breathing slowly through the nose or mouth (preferably the nose), filling your abdominal area (lower chest) with air, then exhale slowly. While doing sports, diaphragmatic breathing can help stimulate the heart and you are breathing deeply enough to deliver oxygen to the muscles, which saves her from exhaustion in a short time.
Taking your breath out of your diaphragm can also help you avoid painful side stitches in the middle of an exercise or abdominal cramps. This is usually caused by you using the wrong muscles to push air out of your chest.
You can try abdominal breathing by lying on the floor with one hand on your chest and the other on your stomach. When you breathe slowly through your nose, notice whether or not your belly is rising, or both. In abdominal breathing, the belly should only rise. Try to bring the breath into your belly and repeat for 10 consecutive deep breaths as only your belly moves.
When it comes to correct breathing during exercise: The appropriate breathing pattern and pace depend on the type and intensity of the activity you’re doing.
Breathing Pattern and Sequence
After you have mastered abdominal breathing, choose the pattern and sequence of breathing that best suits your exercise. For example, during:
- Strength training: Exhale as you lift the weight toward your shoulder.
- Aerobic exercise: Like running and cycling, your main priorities should be maintaining a steady, consistent breathing pattern.
But consistency and stability do not mean slow. If you breathe too slowly, your ability to take in more oxygen and supply it to your muscles will decrease. This will limit your ability to perform aerobic exercise.
- Yoga and stretching: Long inhales and exhales are usually best. Hold for 4 to 5 seconds each, or even longer if you can.
Also read: How to Choose a Women’s Wristwatch
A Tip for Maintaining Correct Breathing during Exercise
Whether you’re in your 20s or 80s and you smoke, your lungs simply can’t meet the oxygen demands of exercise, and your body gets tired faster than it should.
You simply can’t exercise and smoke, You absolutely have to give up one of them, but is there anything worth doing to your lungs and your entire body that prevents you from leading a healthy lifestyle? Of course not!
But why does smoking interfere with correct breathing during exercise?
The tar in cigarettes is a sticky substance that coats your lungs like ash in a chimney. The nicotine and carbon monoxide from smoking can make your blood sticky. Your arteries may narrow and blood flow to your heart, muscles and other organs in your body may be reduced, making exercise more difficult or even impossible.
Can you imagine how harmful and harmful it is?
You must take care of your body, as it is the place where you live all your life, and no one will feel your pain if you get sick except you.
Finally, we hope you have benefited from the article, and you learned the correct breathing during exercise, It is one of the basics of correct exercise and obtaining a satisfactory result. Don’t forget to check out our useful and updated articles. Stay safe.
Frequently Asked Questions about Correct Breathing during Exercise
What is the cause of shortness of breath when exercising?
This could be due to exercise-induced asthma, or not applying proper breathing rules during exercise.
What is the difference between abdominal and chest breathing?
Chest breathing uses the chest muscles to inflate the lungs by pulling on the rib cage. This causes the chest to expand and contract with each breath. Meanwhile, belly breathing uses the entire lung capacity, pulling down on the abdominal cavity to fully inflate the lungs.
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