Breathing Techniques
- leirap
- Feb 8, 2021
- 3 min read
There are a few different schools of thought when it comes to breathing during exercise. Which one you follow will vary depending on how you train, and how experienced you are. See if you can spot which one you tend to follow from the list below, and see if the way you breathe while exercising is actually the most effective way for you to breathe while training.
Cardiovascular Exercise
If you're just beginning your cardiovascular training (read: exercises that are high paced with an intense aspect to it, such as running or cycling), then the best way to develop your breathing in this is to start off with a slower pace in the beginning, while also putting a focus on "cyclical breathing". Cyclical breathing is where you breathe in through your nose, and out through your mouth. By enforcing this style of breathing, your airway remains wide open, making it much easier for you to keep on top of your breathing so the feeling of breathlessness doesn't come on as quickly.
Once you have mastered the art of cyclical breathing at both a slower pace and a faster pace, you can begin working towards a more rhythmical breathing pattern. A good rhythm for beginners to start with is breathing in for 2 counts, then breathing out for 2 counts, referred to as 2:2 breathing. Start off with a slower pace of running as you get used to this technique, then gradually work your way up to running faster. As you become more skilled at it, you can move to other rhythms, such as 3:3, 4:4, or perhaps even changing the speed you breathe out at, such as 3:1 or 4:1.
Resistance/Free Weight Exercise
The two most popular techniques when it comes to breathing while performing repetitive weight training are known as the standard technique, and the Valsalva technique. While bother are similar, there are key differences. For this example, we will be using a back squat as the exercise, as the Valsalva technique only comes into play in squatting, deadlifting, and bench pressing.
Standard Technique:
In standard breathing technique, you begin by breathing out forcefully in the concentric phase of the movement (the part of the movement where you are working to overcome gravity, so in a back squat, this is the movement of standing up again from a squatted position), finishing your breath out at the top of the movement. As you begin the eccentric phase of the movement (the part of the back squat where you begin to lower yourself down into a squat position again), you then begin to breathe in again, preparing for that exhale in your next concentric phase. The extra exertion of breathing out in the concentric phase can help you push past those final few inches of the movement that you may be struggling with.
Valsalva Manoeuvre:
The Valsalva manoeuvre is a breathing technique for more advanced weight lifters, and should not be done by people who have problems with high blood pressure/heart problems without the word of your doctor. This technique should not be attempted until you are comfortable in the gym and are more experienced, as it can make you light headed, dizzy, and be dangerous in untrained individuals. It is more effective for people who are using heavier weights for their lifting. In the Valsalva manoeuvre, you begin the movement by taking a big breath in at the top of the movement, closing the glottis (the part of your throat that allows air to go in and out of your windpipe), doing the concentric phase of the movement, and also doing the eccentric phase before you breathe out. The aim of this is add rigidity to the back, keeping it much stronger under a heavier weight, decreasing the risk of injury.
Flexibility Training
Stretching after exercise is an important part of cooling down, as when we exercise, the muscles contract, and gradually become tighter and tighter. This is what leads to the stiff feeling we have after we have finished exercise. When stretching, it is important to keep breathing steadily throughout, as this helps ensure the blood pressure remains at a steady beat instead of speeding up again from the exertion. Sometimes, the breathing can even allow you to slowly deepen the stretching, ensuring there is further benefits for you by increasing your flexibility.
Keeping all of this in mind, take the time to focus on your breathing the next time you exercise. It can take time finding the rhythm of moving and breathing and ensuring you've got the correct technique, but when it all aligns, you'll notice the difference!
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