The breathing method can have a big impact on the results you get from training. For example, trainers always stress the importance of breathing during exercise, but there is a lot of confusion about how certain types of breathing matter in different workouts and how they all help keep your body in top shape.
Nose breathing compared to mouth breathing:
Nose breathing has many benefits. The tiny hairs in your nose act as a great filter, and your nose kills viruses and bacteria (thanks to an enzyme in the mucus). It warms the air in winter. Also, because your nostrils are smaller than your mouth opening, it helps oxygen flow to the lungs longer and calms your body. But mouth breathing is the norm for running and other intense activities because it brings more oxygen than nose breathing.
While both nose and mouth breathing have benefits, it mostly depends on the kind of activity you're doing and what feels right. Sometimes it's a mix - inhale through your nose and exhale through your mouth.
Belly breathing:
Belly breathing, also called diaphragmatic breathing, was popular among athletes in the 70s. Now it's common in many sports, yoga fans, meditation, and even skilled singers.
Belly breathing is when you breathe slowly through your nose and feel your belly expand. The diaphragm is the most efficient breathing muscle. Belly breathing pulls more oxygen into your lungs deeper than chest breathing.
Deep breathing:
During tough workouts, it's normal to start gasping and breathing fast. But purposely focusing on your breaths will get your body back on track and to normal. Control your breathing pattern and focus on pulling as much air as you can into your lungs. This way you'll get a lot of oxygen.
Breathing after exercise:
Proper breathing can actually be part of workout recovery just like exercising itself. When you stop exercising, your body just starts fixing tiny tissue damage made by stressing the muscles. You might be busy with the workout and breathing in and out. But if you start feeling shortness of breath, practice careful breathing no matter the type. Deep inhales and exhales are key for fitness during and after exercise.
And don't forget to exhale Most athletes only focus on getting air into their lungs and ignore exhaling. We often feel stressed and want to push the air out fast to breathe quickly. But friend, this could mean your body misses out on more oxygen. To get the most oxygen from what you pull into your lungs, focus just as much on exhaling. Don't blow it out forcefully, just let air leave your lungs in a controlled way.
