Learn How to Breathe Properly During Exercise
According to breathing retrainer Jane Tarrant, founder of Link Breathing, many people make mistakes when it comes to breathing while running. These mistakes include switching to mouth breathing, breathing from the upper chest, and taking big gulps of air instead of breathing efficiently into the lower part of the lungs. To breathe properly during exercise, it’s important to practice low and efficient breathing into the bottom of the lungs. Instead of fast chest breathing, try to slow down your breathing by inhaling through your nose and expanding the ribs out sideways like an accordion. To increase efficiency and improve endurance, you can pace your breathing by inhaling for five counts and exhaling for five counts.
Using Humming to Improve Exercise
Breathing coach and Breathguru app founder Alan Dolan recommends humming as a beneficial practice during exercise. Humming helps open up airways by increasing the production of nitric oxide, which acts as a blood vessel and airway dilator. This, in turn, helps deliver oxygen more efficiently to your cells. Dolan himself hums while cycling to help regulate his breath and optimize his performance.
Breathing for Core Health
Alan Dolan also emphasizes the importance of flexibility in addition to core strength. He suggests incorporating breathwork into your post-workout routine to release tension in your core muscles. This can be as simple as stretching or practicing Shavasana, a yogic relaxation pose that involves lying down and focusing on gentle abdominal breathing.
Box Breathing for Focus
The technique of “box breathing,” used by US Navy Seals, can also be beneficial for increasing focus in civilian life. Breathe in for a count of four, hold for four, exhale for four, and then hold for four. This technique helps produce more nitric oxide during breath holds, which can lower blood pressure and promote a sense of calm. Aimee Hartley, founder of The Breathing Room, often uses this technique when coaching CEOs.
Breathing Techniques for Better Sleep
If you’re having trouble falling asleep, Aimee Hartley recommends left nostril breathing. This activates the right part of the brain, stimulating the parasympathetic nervous system and promoting relaxation. Simply lie on your side, block your right nostril, and breathe slowly through your left nostril.
Alternatively, Jane Tarrant suggests practicing two minutes of conscious breathing with an extended exhale. Inhale for four counts and exhale for eight counts. This can help slow down your heart rate and relax your body, making it easier to fall asleep. Another option is to try Yoga Nidra, a guided relaxation technique that involves gentle abdominal breathing. You can find instructional videos on YouTube.
Breathing Techniques for Stress Reduction
Alan Dolan compares a stressed person to an upside-down pyramid, with the mind being hyperactive and disconnected from the body. To address this, focus on your feet and perform slow abdominal breathing. By envisioning your feet touching the ground, you can ground yourself and recharge your energy. Coherent breathing is another effective technique for reducing stress. Try going for a walk and breathe in for five steps, then breathe out for five steps. This slow breathing can help bring your breath count to around five breaths per minute, which is considered optimal for reducing stress and improving heart health.
Breathing for Digestive Health
Deep abdominal breathing can help stimulate the vagus nerve, which plays a crucial role in the parasympathetic nervous system responsible for digestion. Aimee Hartley suggests a technique called the “belly bag” method. Lie on the floor with your legs bent and knees touching. Place a book or wheat bag on your stomach below the belly button. Breathe in for five counts and out for five counts, focusing on the resistance of the weight on your stomach. With practice, this can activate diaphragmatic breathing and promote a healthy digestive system.
Incorporating proper breathing techniques into your exercise routine and daily life can have numerous benefits for your overall well-being. It’s important to take the time to practice these techniques and find what works best for you. Whether it’s improving your performance during exercise, promoting relaxation and better sleep, reducing stress, or supporting digestive health, breathing techniques can make a significant difference in your overall health and happiness.
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