Breathing is a function that can be controlled both consciously and unconsciously. Unconscious breathing is what you are doing as you read this article; you are not actively thinking about inhaling and exhaling. The human brain controls normal breathing patterns through specialized centers in the brainstem; it automatically changes the rate and pattern of our breathing to match our current activity level or physical state, such as during exercise or relaxation, in order to take in enough oxygen and remove enough carbon dioxide to sustain life. Conscious breathing occurs when we thoughtfully control our breath in and out, often in order to create more efficient exchange of oxygen and carbon dioxide during physical activity.
Why does proper breathing during exercise matter?
Proper breathing during exercise helps in several important ways:
- It makes cardiovascular training more efficient;
- It assists with power and stability during strength and endurance training;
- It encourages relaxation during mind/body and flexibility training; and
- It prevents dizziness and uncharacteristic shortness of breath during all forms of exercise.
Tips on breathing properly during exercise
- During cardiovascular training
- Focus on taking deep breaths
- Establish a comfortable breathing pattern
- Avoid shallow breathing
- For example, use a 3:2 ratio of breath in to breath out when running. This means you inhale for 3 steps and exhale for the 2 steps following and repeat. This breathing pattern takes practice to master, so have patience.
During resistance and strength training
- Exhale on the exertion or the “grunt” phase of the exercise,
- Inhale on the relaxation phase of the exercise,
- Remember to breathe continuously; holding your breath while lifting, pushing, or pulling can cause injury such as hernia or can aggravate conditions such as high blood pressure raising it to a dangerously high level.
During relaxation and flexibility training
During flexibility training, inhale to create space in the body and exhale to lengthen and stretch the muscles around the joints. Take 3-4 deep breaths while holding each stretch. For examples of stretches and how to perform them, click here.
During relaxation training, focus on making the length and depth of the breath in equal to the breath out. Use the diaphragm to fill the lungs completely, focusing on expanding the belly first, then the ribs, then the chest, before exhaling completely. When using this conscious breathing technique, sit upright, stand, or lay flat on the floor with a neutral spine (i.e. not hunched over) in order to create space in the body for these deep breaths. For more examples of how to improve your relaxation breathing, click here.
Read more on this and other topics at Sarah’s website.
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