Breathing The Right Way For Different Exercises
So, you are religiously following your exercise routine! Great! You must be taking care of your form while exercising too. But have you ever wondered that you need to pay attention to your breathing technique while you exercise? Most often people don’t pay attention to their breathing while they exercise. The truth is that breathing the right way can have a huge impact on your fitness levels and also on weight loss!
Here is how you should breathe right for different kinds of exercises.
Breathing while doing Yoga
In Yoga, controlling your breath is an important aspect as it is the breath that enables the flow of energy through the body. As a newbie you can probably try practicing sama vritti or equal breath. In sama vritti you need to match the timing and the rhythm of your breathing such that the inhales are same as the exhales. It is called 1:1 breathing that helps in focusing your mind, lowers the blood pressure and heart rate.
If you happen to be a yoga veteran, you can try doing Ujjayi pranayama (victory breath). According to Ujjayi pranayama, you need to inhale while keeping your throat in the same position and then close your mouth and exhale. This kind of breathing will produce a sound from the throat with each and every breath.
Breathing while doing strength training
Breathing right is not only for yoga. It holds good for other exercises too. If you are a regular gym-goer, you will know that breathing is an essential part of strength training. For example when you lift weights, you need to breathe in as you lower the weight and breathe out as you lift the weight once again. When you do bench pressing, you need to breathe in as you bring the weight to your chest and breathe out when you push the weight back. When you hold your breath for a short while, it puts pressure on the chest and helps in improving stability. However, holding your breath for too long can raise your blood pressure as it prevents the return of blood to the heart.
Breathing while running
Running is much in vogue these days. Feeling the wind blowing against your face is thrilling! Coming to the breathing part, you should try your best to match your breathing to your strides in order to get the perfect rhythm while running. Not breathing the right way can negatively affect you. The best method of breathing while running is to take a breath for every 2 strides. The pattern should be like: inhale-left/right-exhale-left/right and so on. This rhythm is called 2:2 rhythm and works pretty well for most of the running paces, except for sprint.
Breathing while playing a sport
Are you a sport enthusiast? If you are keen in playing sports such as football, cricket or basketball, you should ensure that you breathe from the diaphragm and not the chest. This is so because the diaphragm is considered to be the most efficient breathing muscle. Avoid panting as it may make you look tired and the opponents will feel more confident about beating you. When you are about to be tackled, it is advisable to take a deep breath before action. This will help stabilize the core. Isn’t it quite natural to take a deep breath right before action!
So, now you know about breathing the right way for different exercises!
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