When you have decided to perform at your best in your physical activities, it is possible that the first thing that goes through your mind is not exactly breathing. However, effective and good breathing is necessary to oxygenate the body, which causes it to fulfill all its vital functions. In addition, good breathing can help athletes perform better , stay active longer with less effort, and maintain a calm mind. So with a little more awareness while you breathe and some practices you will be able to increase your performance.
Inhaling and exhaling can be more complicated than you might think. That is why it is important to learn the best breathing technique. In this sense, discover these recommendations to breathe better according to the type of exercise and thus achieve maximum performance during its execution.
How you should breathe according to the exercise you do
1. Running and other cardiovascular exercises
Studies show that improper breathing technique can impair speed and performance . So consider these tips to breathe properly:
- Many runners find it more comfortable to breathe for every two “left – right” steps taken. This means taking two steps while inhaling and two while exhaling.
- Breathing through your mouth is recommended during exercise, as it is the means of least resistance . Also breathing through the nose during exercise makes it more difficult, and the studies carried out on whether it is better to breathe through the mouth or nose so far are inconclusive.
Achieving this technique will allow the correct timing of the breath for the cadence, while preventing the organs from generating unnecessary pressure on the diaphragm that can make it difficult to breathe.
However, some experts say that nasal breathing has its own advantages among them:
- A higher saturation of CO2 in the blood , which creates a more calming effect during exercise.
- Help warm the air that enters the lungs.
Therefore you can test both airways and take the one that you think gives you the best result.
2. High intensity exercises
Taking good breath in sports like martial arts should be a priority to perform at your best. The muscles involved in breathing are important for stability and postural control. To do this, consider the following:
- Lean on your core and take a deep breath when you think you will receive a load or impact. This not only makes it harder for you to fall to the ground, but it will also protect your spine.
- Although there is no correct way to breathe on the mat, your breath must come from the diaphragm as it is the most efficient respiratory muscle. To do this, your rib cage must expand from top to bottom, from back to front and to the sides.
3. Weight training
Aerobic activity is not the only exercise in which good breathing can benefit you. Anyone who does weight training has heard that exhaling while exerting yourself is the strategy to follow. To breathe better in this type of training, keep the following in mind:
- Breathe out slowly and continuously as you lift the bar or load. Then inhale when the load or weight is lifted or on top. Make sure to keep your core contracted to protect your spine. You can also follow this recommendation when preparing for impact during contact sports.
- Holding your breath increases the pressure within the chest, which is good for stability. On the other hand, maintaining it for a long time can prevent a greater return of blood to the heart.
4. Yoga
There are two popular breathing methods that will help you relax. Among them:
- Sama vritti. T his technique matches the length of inhalation with the length of exhalation. Expert instructor Rebecca Pacheco says that this style of breathing can calm the nervous system , maintain good blood pressure, and reduce stress.
- Ujjayi or victorious breathing. Many yogis rely on breath particularly in the more intense types of yoga such as ashtanga, vinyasa and energy yoga. To do this, simply inhale and exhale through the nose, maintaining a slight contraction in the back of the throat.
You may hold your breath when performing the more complex yoga positions. For this it is suggested that you take a break to reorient and breathe; and then come back to the pose when you’re ready.
Reference
- Shakeshaft, J. How to Breathe for Every Type of Exercise. For Greatist [Revised March 2016]
