How to breathe correctly during exercise

Breathing is one of the most important elements of our life. Proper breathing can help improve our health, physical performance and mental state. When exercising, it is important to pay attention to proper breathing, as this can improve the effectiveness of the exercise and help prevent injuries. In this article, we will look at several ways to breathe properly during exercise and how to use the breathing process to achieve maximum performance and relaxation.

Basic principles of proper breathing during exercise

It is important to understand that proper breathing should be part of any exercise regimen. The following basic principles of ideal breathing should be included in any type of exercise:

• Exhalation during exertion. When exercising, you should focus on exhaling when exerting yourself, such as lifting weights or squeezing muscles. This will help maintain concentration and improve performance.

• Breathing in for relaxation. When doing movements that release tension, you should focus on the breath. For example, when the shoulders are raised during yoga or when stretching muscles after strength training.

• Inhale and exhale through the nose. Breathing through the nose is the best possible choice as it increases nitric oxide levels in the body, which can help improve muscle function and increase overall performance.

• Breath control. You can do various breathing exercises to control your breathing. Breathing exercises can help improve your breathing pattern, making your breathing more efficient during exercise.
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Breathing during aerobic exercises

Aerobic exercise includes activities that increase your heart rate and breathing rate, such as running, swimming, and cycling. Proper breathing during aerobic exercises includes the following points:

• Inhaling and exhaling. During aerobic exercises, you should try to inhale deeply through your nose and exhale through your mouth. When breathing deeply, more oxygen reaches the lungs, which improves performance and endurance. Exhaling through the mouth will help remove carbon dioxide from the body, which accumulates during exercise.

• Breathing patterns. A rhythmic breathing pattern is recommended for aerobic exercise. For example, when running, you can breathe with a 2-2 or 3-3 rhythm (two or three steps for inhalation and two or three steps for exhalation). This rhythmic pattern helps maintain an even blood pressure and reduces the feeling of fatigue.

• Breathing pauses. For aerobic exercises, you can use short breathing breaks between exercise intervals. This will help improve breathing rhythm and release tension.

Breathing during anaerobic exercises

Anaerobic exercise involves activities that are more demanding and faster, such as strength training. What is important for proper breathing during anaerobic exercises?

• Breathing out when lifting weights. Exhaling is recommended when lifting weights. This will help maintain stable blood pressure and improve performance.

• Inhale on release. As the tension in the muscles is released, you should focus on taking a deep breath. This will help improve the breathing rhythm and increase the overall effectiveness of the exercise.

• Breath control. During anaerobic exercises, it is recommended to use breathing techniques such as the “Valsalva maneuver”. This involves holding your breath for a short while to improve circulation and increase performance.

Breathing during yoga and meditation

Breathing is a key part of yoga practice and meditation. We have summarized for you how to breathe correctly during yoga and meditation:

• Deep inhalations and exhalations. In yoga and meditation, it is recommended to use deep and slow inhalations and exhalations. Deep breathing helps to release tension and improve concentration.

• Breathing techniques. Various breathing techniques such as “Ujjayi pranayama” or “Nadi shodhana pranayama” are often used in yoga and meditation. These techniques help improve the breathing rhythm and relax the body and mind.

Ujjayi pranayama is also called “victory breathing”. This technique consists in slow and deep breathing through the nose with a light sound. As you inhale, narrow your throat and make a sound similar to the sound of sea waves or the sound of wind. This sound helps improve concentration and relieve stress and anxiety.

Nadi shodhana pranayama is also called “alternate nasal breathing”. This technique is performed sitting in the lotus position or sitting on a chair with a backrest. Inhale through one nostril and hold, then exhale through the other nostril. Repeat the same on the opposite side. This technique helps to improve breathing patterns, calm the mind and relax the body.

It is important to note that these breathing techniques should be performed with caution and under the supervision of an experienced yoga instructor. Persons with respiratory problems should exercise caution when performing these techniques and should consult their physician before beginning the exercise.

• Breathing and movement. In yoga, breathing patterns can change according to the type of movement. For example, when performing asanas, which are static positions, it is recommended to use slow and deep breathing. It is recommended to use rhythmic breathing during dynamic movements.

Summary

Proper breathing during exercise is key to improving performance, endurance and overall health. General principles include deep inhalation through the nose and exhalation through the mouth, rhythmic breathing patterns and short breathing pauses. For anaerobic exercises, it is recommended to use an exhalation when lifting weights and a deep inhalation when relaxing. In yoga and meditation, it is recommended to use deep and slow breathing and various breathing techniques. Remember that proper breathing is just as important as the exercise itself, so give this aspect of your exercise routine the same attention as your training.

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