Training
Marisa HeinzeJune 2, 2022
Why is proper breathing important during exercise?
We know that exercise should be a priority. When we exercise, we sometimes find it difficult to focus on the exercise and forget whether we are engaging our breathing.
Without a mindful approach to exercise, you risk poor results or even injuries. The approach is to pay attention to proper breathing during exercise and even control it to some degree. This is because breathing exercises also improve mental health.
What is the process of obtaining oxygen and why is it so important?
Once the air enters the mouth, it passes through the larynx, then the vocal cords, the trachea and enters the right and left main bronchi. Then through the bronchioles and alveoli, which break the air down into oxygen and carbon dioxide. The newly released oxygen is then pumped to the heart, brain and other muscles in the body.
The carbon dioxide is then expelled through the mouth or nose. The more active an organism is, the more oxygen it needs. And the more efficiently you provide it, the better results you can achieve. That's why proper breathing is especially important during workouts and should be one of the main focuses of your training.
It will help you lift heavier weights, have better muscular endurance while running, swimming and cycling. And don't forget that you can also recover faster after intense activities like basketball and soccer. Apply these three easy-to-remember techniques to optimize your breathing before, during and after exercise.
Set a clear goal before training
Starting your workout with a clear idea of how you want it to go is the best way to avoid injuries and maximize your results. Make it a goal to be aware of how your workout will go in the time and space you have available.
For example, you can make sure you're breathing when you're stressed or even able to focus in silence by being fully aware of your breathing. If you only have 30 minutes, plan your workout accordingly. Make sure you're using the right breathing during your workout.
Take some time before you start controlling your body through breathing. Focus on your breath and notice where it moves slightly in your body. Does it decrease in certain areas? Then you can pay attention to that area. Pay attention to what your body is telling you and apply it to your workout. If you want to improve your mental health, you should start monitoring your breathing.
Let your breath guide you during your workout
Pay attention to how you breathe during exercise. If your inhalation and exhalation shorten and speed up, it's a result of the work your body is doing. When you hold your breath or stop breathing, you can feel a lot of tension. Proper breathing while exercising relieves stress, helps you manage your workout and improves your mental health. If you're working with a partner, you can do each exercise one at a time. While your partner is working out, you can relax by breathing mindfully and slowing your heart rate.
Recover after the workout with rhythmic breathing
Speed up recovery by incorporating breathing exercises into your stretching routine. Focus on the areas you worked the most during your workout, breathe deeply and allow the tissues to oxygenate and energize. The goal is to reach a relaxed state and return to rhythmic initial breathing as quickly as possible.
Close your lips and focus on breathing properly while exercising - this should be through the nostrils. At the end of the three cycles, your body will relax and return to its normal rhythm. Here's how the three cycles should work:
- Cycle 1: Inhale - 4 seconds, stop - 2 seconds, exhale - 4 seconds, stop - 2 seconds.
- Cycle 2: Inhale - 4 seconds, stop - 4 seconds, exhale - 4 seconds, stop - 4 seconds.
- Cycle 3: Inhale - 5 seconds, hold - 5 seconds, exhale - 5 seconds, hold - 5 seconds.
Holding your breath immediately after exercise is difficult. Therefore, start with regular breathing to calm your body and make holding your breath a habit over time. The exhale is the most important part, as this is when the most oxygen is taken in.
Awareness is not a destination. It is a journey!
The smaller the change, the more sustainable it will be. Don't tell yourself that you will be focused every minute of your workout. That way you'll be distracted. Just keep going and keep returning to your breath. Consistency is more important than perfection. If you want to improve your mental health, you don't have to drastically change your routine.
Just start incorporating mindfulness and breathing into your existing routine. Start with intention, and if you only use it once during your workout, it's better than nothing. Slowly build on that progress.
Now that you know the steps, you can always return to mindful breathing because it builds on what you've accomplished in a new and effective way - both physically and mentally. So just breathe!