The importance of breathing could not be emphasized in life. You don’t agree? Close your nose and mouth for 2 minutes (Please do not try this!). Casual talk aside, you breathe during every activity of your life and you do not have to be conscious about it unless you are meditating.
There is another activity that requires you to be super conscious – workouts. Proper breathing is essential when you are slogging hard at the gym or when you are jogging. It is imperative for you to be lungs-full when you are at the top of your activity.
Why Exactly You Need to Breathe During a Workout?
To answer in simplest terms, to make the most of your workout. To know the elaborated reasons, including the Workout breathing technique, continue reading the blog.
The very activity of breathing is considered as a form of exercise and it is called meditation. Breathing full and being conscious of breathing ensures your body and mind are unified and working in unison to achieve your goal – Getting into that dream shape.
The Science Behind Breathing During Workouts
It’s always good to have a workout nutrition guide to know the exact way the workout has to be. Your body needs more energy when it is under a physical activity and the cells require sufficient oxygen generate this energy. When the oxygen reaches alveoli, the microscopic air sacs in the lungs, deliver the oxygen to red blood cells and take the carbon dioxide in turn to pump it out. The red blood cells, then, transport oxygen to the entire body through the heart.
All this happens without your involvement, naturally automated by your brain. But when you are involved in a physical activity such as exercising, the carbon dioxide levels in your body are considerably increased and it needs to be pumped out.
This is when your brain regulates your lungs so that they inhale and exhale so that there is enough oxygen intake and more carbon dioxide is offloaded.
Types of Breathing During a Workout
There are two major types of breathing – chest breathing and belly breathing. Chest breaths are considered as shorter and shallower as they do not fill the lungs fully and requires you to breath with shorter intervals.
Belly breathing allows you to take more air by filling the diaphragm. More air in the body means more oxygen and the frequency of each breath is also reduced.
How Your Breathing Pace Should When You’re Working Out
The most common technique to breathe during your workout would be, inhale when you are relaxing and exhale when you are involved. For example, if you are bench-pressing, you should exhale as the bar is pushed away from the chest and inhale when the bar is bringing close to the chest.
While most workout regimes require you to follow this pattern, there are a few workouts such as deadlifting that require inhaling when you are about to bend and lift, hold the breath when you are lifting the weight and exhale when you are done with activity.
Workout breathing techniques vary for each activity. The frequency and amount of breathing are also influenced by various factors such as gender, physical condition, workout type and intensity of workout.
Common Breathing Technique:
You should breathe as your body asks you to. To bring to a perspective, let’s take an example of conversations. If you are involved in mild physical activity such as walking, your breathing will allow you to have a normal conversation.
If you are involved in slightly intense or moderate workout such as jogging, your breathing pattern should allow you to converse in short sentences. If you are involved in intense to high intense workout, your breath does not allow you to talk at all. You could use these as references and regulate your breathing as your body needs it to be. Also, the Intake of protein powders for workout which is essential to give the adequate energy for workout will help you.
There are also many pre-workout breathing exercises which will help you to keep yourself active throughout your workout. A good breath and good posture go a long way in enhancing your workout results. However, it is highly recommended to consult a certified gym trainer to understand the breathing patterns during a workout session.