Breathing is the foundation of life. Everyone needs to breathe. Bringing awareness to your
breathing builds more efficiency, a steadier pace and a calmer mind.
As for breathing, it is a skill that needs to be mastered.
The correct breathing method can give us a good workout rhythm to enhance our workout performance. It is also able to avoid the most severe physical risk of injury during exercise.
It is really important for a beginner. Some people do not use the correct breathing method during the workout and as a result, suffer frequently symptoms such as hernia, dizziness etc.
3 ways of breathing techniques:
No 1: Aerobic Exercise
In aerobic exercises (such as running), most of the beginners have difficulty to breathe
smoothly and feel exhausted at the beginning of the run. It is because their stamina is not strong enough, breathlessness and gasp for air occur as they are reaching their ventilator threshold.
To avoid this, it is suggested that we slow down at first, stick to a pace that we feel
comfortable with. Use your nose for inhalation and your mouth for exhalation for the best gas exchange at an easy pace. Then, from time to time, your body would be able to adapt with the rhythmic pattern and increase the ventilator threshold. After that, starting by inhaling for 2 counts and exhaling for 2 counts as well (2:2 breathing). This will help you to pace yourself better. It ensures a steady flow of oxygen to your body. You may try out 2:3 or 3:3 or 4:4 breathing on your running.
Many beginners breathe from their chest instead of their diaphragm; it further limits the oxygen intake. Remember to have a deep breathe through your belly while you’re running.
No 2: Weight/Strength Training
For proper breathing during strength training inhale on the eccentric phase and exhale
during the concentric phase. Exhale while you’re doing the hardest work, and inhale as you’recoming back to your starting position. E.g. Squat down inhale and up exhale. With a proper breathing technique, it will make it easier to perform the exercise.
As for power lifting training, breathe in as you move into position, HOLD your breath as you lift and exhale once the movement is completed.
No 3: Stretching
A breathing while stretching will be increases the blood circulation, relaxes the body and helps to get rid of lactic acid build up in our body.
Fitness Magazine recommends holding stretches for 30 seconds. While we are doing static stretching, hold the position for 30 seconds and take a deep slow inhalation and exhalation.
The duration of exhalation must be longer than inhalation, eg. 5 counts of inhalation and 8 counts of exhalation. As you breathe steadily, it can gradually increase the flexibility and mobility of your body.