Breathing tricks while doing exercise

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Breathing tricks while doing exercise


Have you ever felt shortness of breathe while doing any sort of exercise. The feeling of gasping for air after doing any heavy work out.

This condition is annoying as it doesn't allow you to practice further even if you want to. Some people think that they are weak others think that they are getting older.

But do you know that proper breathing can reduce your problems to zero. You just need to focus on your breathing. It can help you to recover more quickly from high intensity workout.

Your lungs brings oxygen to your body to provide you energy and remove carbon-dioxide. When you do exercise your heart pumps oxygen to your working muscles.

When your muscles work harder, your body uses more oxygen and produces more carbon-dioxide. To withstand this demand, your breathing increases in order to provide more oxygen to your body.

Your circulation also increases to take oxygen to the muscles so that they can work. So getting out of breath while exercising is the indication that your muscles are working.

When you exercise regularly your body get used to this condition and it improves your efficiency and does not require heavy breathing. It allows you to sustain longer for heavy work-outs and even increases your stamina.

 It also improves your heart rate and blood circulation.

But if you are facing too much difficulty in breathing while exercising, then you should take a break instead of getting fainted.

Now the question is how to improve breathing if you are always getting out of breath while exercising?


Practice deep breathing



Shorter or shallow breath always begins and ends in chest. They deliver very less oxygen to your lungs.
They increases heart rate and blood pressure which leads to shortness of breath.

Deep breathing activates your core and brings enough oxygen to your lungs.

Sit straight on a chair, keep your one hand on your chest and another on your belly. Take a breath slowly through your nose and exhales out through nose. Notice that when you inhale your chest rises or your belly or both.

In the deep breathing practice just your belly should rise and fall, your breath should originate deep within your belly. Practice this breathing at-least 10 to 20 times a day.

There are different breathing patter for different types of exercise.

Weight lifting


Breathing can also helps you to lift heavier.

Inhale on an eccentric phase and exhale during the concentric phase. It means exhale with control when you are doing hardest work and inhale with control when you come back to your starting position.

The reason behind this is when you exhale your core engagement increases and your core becomes tight. Tight core is equal to more power and more stability which helps you in doing any kind of strength training.

Running


Running requires stable and consistent breathing pattern. It will also help your muscle to get continuous oxygen to keep working.

Try breath from your nose and not from your mouth as it helps you to increase stamina. It requires a lot of practice, but when you master this skill you can run extra miles.

Breathing rate for this type of activity is inhale for 2-3 seconds and then exhale for 2-3 seconds.

 Yoga


Yoga requires deep inhales and exhales.

The main aim of yoga is to relax your body and it starts with deep breathing. It will also helps you to perform better.

Push ups


While doing push ups, inhale as you bend your elbows and go down and exhale when you rise up to your initial position.


Bottom line

These are some of the breathing practices which I have mentioned.

Thank-you for reading this article. Please comment below if you have more tricks to overcome out of breath issue while exercising.








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