Friday, September 4, 2015

Just Breathe !

Do you know how to breathe when working out? It may seem like a funny question BUT it happens often when you're working out and doing sprints, weightlifting or even yoga that you find breathing to be difficult ! If you are ever taking a class, many instructors will tell you to focus on your breathing but what does that even mean? I want to give you some helpful advice on how to breathe more efficiently to get the most out of your workout!

When you are lifting heavy it is important to realize that breathing can make or break the lift. You want to inhale through your nose at the beginning of a lift and then as you exert the force you want to hold your breath and expel when the peak of the movement is over. This holds true for max effort lifts, think of when you do one deadlift for max load. Holding your breath works like brace and keeps your core tight bracing your spine to reduce the chance of injury.

Lighter lifting days require a different breathing pattern. You will inhale before the lift and expel the air as you lift the weight into the air then inhale again as you lower the weights back to the starting position. You need to think of keeping your rib cage aligned over your pelvis so that your diaphragm and pelvic floor are facing each other. If your pelvis is tilted or your rib cage is off center it will lead to a loss of air and cause inefficient lifts.

If you are more of a runner, you should have a different breathing technique than lifting. Running requires you to learn how to keep your breath at a steady pace while moving. You need to use an event ratio of respiration to steps. A good example is breathing in for two to four strides and then out for the same amount.

Sprinting on the other hand requires a little more thought. You should be inhaling right before the acceleration phase and then consistently exhaling to increase your power output. You need to make sure that you are taking in enough oxygen at the beginning of the sprint to last throughout the entire goal time or distance so that you are able to breathe.

Now to the easy breathing through yoga. Yoga movements are based around breathing and you need to learn to find your inner peace. You should breathe in through your nose and with equal time exhale which creates a calming breathing pattern. This helps to calm your CNS and can help improve your yoga experience.

I hope that you find these tips both helpful and make your workout more efficient !! Your breathing is important as you lift, run or relax and you should utilize the amazing benefits that your breathing patterns have on your training routines !

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