Hello everyone! I want to share some very interesting and important information about proper breathing techniques while exercising. You’d be amazed on how easily proper breathing and “deep” breathing can be mistaken. Enjoy!
How To Breathe Properly To Relax & Recover
If you take a second to examine your breathing, you may notice that you are “chest breathing” – or using different muscles that are better suited to assist in breathing, as opposed to the actual muscles, such as the diaphragm and surrounding muscles of the abdomen.
You can do quick test of this by laying down and placing one hand on your chest and one on your stomach respectively. Next, take a deep breath – which rises first? If it is the chest, you may be breathing inefficiently!
By learning to breathe through your stomach, you can now begin to relax effectively!
At the same time, if you apply this method of breathing to when you are huffing and puffing after doing an intense exercise, you can amplify your recovery time. During high intensity exercise activities such as sprinting or a high rep exercise such as kettlebell swings or squats, you may exhibit hyperventilatory, or rapid type of breathing. To counteract this and increase recovery time during interval activities, breathe via the stomach and take big breaths to aid in recovery.
Considerations About Breathing During Weight Lifting
There are numerous positive benefits from owning our breathing patterns and the practical applications of it. On that same note, however, there are a few situations when these breathing techniques may not be recommended, such as if you have high blood pressure, holding your breath under exertion may increase it dramatically for a temporary time. Also, if not properly taught, anecdotal evidence shows that using these techniques may increase incidences of light-headedness. Technique may be properly taught in person with a fitness professional.
here are the benefits and considerations of breathing properly during weightlifting:
- Helps facilitate tonicity or tightness of muscles (think yoga)
- Helps to reduce recovery time between sets
- Increases possible weight used when appropriately used during squats, deadlifts, etc.
- Breathing while lifting heavy weights may require an advanced level of technique.
- Feelings of light-headedness can occur when breathing improperly
I hope you can now appreciate what you can do by simply being aware of your breathing and learning how we can control it. Now you can use breathing to effectively move more weight within your gym and hopefully relax while outside of the gym as well!
- 3 Easy Breathing Exercises That Will Help You Feel Better At Work (businessinsider.com)
- A Breathing Trick to Run Faster and Farther (mensjournal.com)
- Anxiety: The Breathing Technique (something you don’t know) (embracingcalm.wordpress.com)