The Nov/Dec 2015 issue of OptiMYz Magazine is now out! This issue I talk about the different breathing techniques you should use depending on the type of workout you are doing:
“Breathing often gets overlooked when we exercise. As a former competitive amateur boxer and kick boxer, I know the importance of proper breathing techniques. Without proper technique, boxers can get easily fatigued, which in turn can lead to injury.
I teach and incorporate proper breathing techniques to all aspects of my training because it is essential for so many reasons. Proper breathing increases your performance and endurance, and keeps you safe during your workouts by decreasing the workload on your heart. Oxygen gets transported through your blood cells when you inhale, and toxins such as carbon dioxide are removed when you exhale.
Some common mistakes with breathing while exercising are: holding your breath, breathing too deep or too shallow, breathing too fast or too slow, and just inhaling and exhaling at the wrong times.
Here are some helpful breathing techniques that are useful when training:
Proper Breathing Technique for Strength Training
People are often tempted to hold their breath when training with weights. However, doing this can cause an increase in blood pressure as strength training can be very demanding. Exhale as you lift the weight towards you, and inhale as you put the weight back down.
Proper Breathing Technique for Cardio Workouts
In order for you to maximize your cardio workouts, you need to learn how to control your breathing patterns better. Poor technique means your body won’t get the oxygen it needs, which in turn results in fatigue, and stop you from getting the results you want. Train yourself to adopt nice, deep, controlled breaths. I have found that keeping with a cadence of 2-2 (2 steps breathing in, 2 steps breathing out) is most effective. Adjust the cadence according to your speed and focus on your breath and steps.
Proper Breathing Technique for Abdominal Exercises
When performing abdominal exercises, proper breathing can make such a difference in your effectiveness and efficiency of the exercise. Correct breathing will engage you core muscles and prevent injury. Exhale while contracting, and inhale when you lower yourself back to the floor.
Proper Breathing Technique for Stretching
For stretching, breathe deep in through your nose and deep out through your mouth. Each time you exhale, allow your body to fall deeper into the stretch to improve the stretch and flexibility.
Proper breathing techniques are definitely useful for exercise, but it can also benefit many other areas of your life such as childbirth, stress management, and meditation. Correct breathing can help to increase your energy, be more alert, improve your focus for everyday tasks, improve blood circulation, and relieve pain.
With all these benefits, you’ll not only be healthier, less stressed, more relaxed, but you’ll be able to perform both mentally, and physically better!”
Pick up your copy available on news stands now, or download your digital copy here.
Do you have a question? Let me know and your question may appear in a future issue of OptiMYz magazine!