How to breathe properly during exercise

Inhale through the nose, exhale through the mouth - right? Correct, but not always. Breathing plays an important role in sports, as if you are breathing properly, you lose oxygen, and thus the force. My fitness trainer on each lesson over and over again, like a mantra, repeated: "Do not forget to breathe! Exhale through the mouth! ". For those exercises that we do at this time - it is right. But this rhythm is absolutely not suited to, for example, jogging or yoga.

For each class has its own rhythm and depth of breathing, which fills our lungs with oxygen, and the body - the necessary energy for training.

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So breathe in the "time" to exhale "two-three-four"?

Run

Recent studies have shown that proper breathing technique positively affects the speed and performance. So the chances to come to the finish line first increase if to breathe properly.

"Golden Rule", which would be ideally suited for all runners, does not exist. Alison McConnell at breathing expert and author of the book «Breathe Strong Perform Better» ( «Breathe harder, work better"), says that many people prefer the option "two kick - one breath." That is, one breath at two steps and one output on two steps - the rhythm of 2: 2.

McConnell also recommends that breathe through the mouth, as breathing through the nose during a treadmill workout difficult. Some do not agree with it and give its reasons in favor of breathing through the nose. Dr. Roy Sugarman says that breathing through the nose increases the concentration of CO2 in the blood, which creates a calming effect. In addition, breathing through the nose in cold weather cold air warms and reduces the likelihood common cold diseases, and also reduces the amount of allergens that are ingested together with breath.

So you can try to breathe through your nose and out through your mouth, and choose the option which is easiest to run. If you still breathe through the mouth, in cold weather, you need to raise a little tongue against the palate during inspiration: so cool air does not get immediately into the throat.

Football, basketball and other team sports

Breathing rhythm during active team games such as football or basketball, it is very different from the measured rhythm of run time that you choose for yourself. During these games you will not only move in spurts, but also get a decent dose of adrenaline, which makes your heart pounding, that, in turn, affects breathing.

McConnell says that the muscles we use to breathe in and out, are an integral part of the core stabilizing and postural control. This means that you will intuitively take a deep breath and tense body when to expect a hit or heavy load. This not only helps to resist, but also protects the spine.

While running on the field, you have to breathe through your diaphragm (the most efficient breathing muscle) rather than feeding. Your chest should move from the bottom up, from the back to the chest and hand, says physiotherapist Anna Hartman. Furthermore, a deeper breath soothes, gives the necessary fuel for the muscles and, accordingly, an advantage over the other players.

Power training

Proper breathing is important not only for aerobic exercise. Who at least once engaged in strength training with weight lifting, he knows that if breathe properly or at all to hold your breath, quickly becomes exhausted.

The standard is one breath to the effort, and then - an exhalation. This rhythm helps the body to come to work with weights and insure the lumbar spine. How to breathe during the bench press? Deep and long exhale while lifting the load, and then breathe in the top position or when Lower the weight to the chest. Remember that when the weight is lifted, it does not disappear, and the body must be kept in constant tension. This mechanism is a bit like the one that is activated during contact sports, and it is insurance for your spine.

And do not forget to breathe! Holding your breath increases the pressure in the chest. It is good for holding stability, but if you take too long you will not breathe, reducing blood flow to the heart, which can lead to increased blood pressure.

During class FT our standard mode of breathing - inhale on the bench to his chest and out on the bench press from the chest. And inhale and exhale do as much as accounts lasts bench.

Yoga

It's time to relax and do yoga. Breathing exercises in yoga is very important. Everything is tied to it. There are several options to relax through breathing.

1. She Vrittis or "equal to the breath." It is the breath, during which the breath is for the duration of exhalation. This style of breathing calms the nervous system, lowers blood pressure and removes stress.

2. Ujjayi (victorious spirit). During this breathing you will publish a little hissing sound (much like Darth Vader). During this breath you inhale and exhale through the nose, a little squeezed in this throat.

What not to do? When it comes to positions, in which it is difficult to keep balance or stand for long, we usually start to hold their breath. This can not be done in any case. Just accept it as a sign of their fatigue and take a short break.

In yoga, there is a huge amount of various breathing practices, and if you choose a good instructor, he is sure to tell you how to do it correctly. Just remember that to hold their breath during exercise time, if not the coach said, we can not know.

I hope that this brief overview will help you achieve the best results in training and point out the weaknesses. This is especially true of run, because it is very often the case that more legs would ran and ran, but the wind does not allow.