Correct Breathing During Exercise
In- Out Out-In now hold it! Confused on how to breathe during exercise? Panic no more, for this is the article you have been looking for
Types of BREATHING
- When we breathe
- How we breathe
People breathe either through their chest or through their stomach. Essentially if your chest rises when you breathe in, you breathe through your chest and if your stomach expands when you breathe, you breathe through your stomach.
As a general rule of thumb, if you do not have a back injury or poor lumbar posture, breathe through your stomach.
Breathing through your stomach will relax your nervous system, reduce blood pressure and pulse and increase your lung capacity long term. It also makes it easier to learn power breathing if you are interested in lifting heavy weights.
Breathing through the chest helps control posture if you have bad posture already.
Breathing through the stomach will not worsen your posture unless you already have a bad lordosis in the back or extremely weak abdominal muscles.
How to breathe through the stomach
You must breathe through the point 2 inches below your navel. Very simply, stand and place your palms on your stomach over this point. When you inhale, your hands should rise with the abdomen and when you exhale, they must lower with it. The movement in the chest will be minimal. Try to make it a habit to breathe like this in your everyday life. After a couple of weeks,your body will learn it and you will naturally breathe like this.
How we breathe
Depending upon what you are doing, the breathing must be different.In day to day life you must breathe with as little stress as possible. Simply whatever rhythm feels natural to you is the right one.
When doing endurance exercises, stay relaxed, breathe through your nose and practise abdominal breathing. Exhale more often than you inhale. For example- out-in-out-out-in.
When doing speed power exercises or sudden exertions, exhale forcefully in a short burst at the moment you contract. For example karate fighters yell every time they throw a punch. This forces them to exhale and flex their abdomen, which both increases power and the stability of the spine. You could also use short bursts of air through your nose, as if you are trying to blow your nose. Inhalation will happen reflexively. Used this for every explosive movement like punching, kicking, throwing, jumping, and kb swings and snatches.