When it comes to exercise, there are two ways that breathing is related:
1. Active breathing during exercise is essential.
2. You can do breathing exercises.
Let’s take a look at both aspects of breathing and exercise:
1. First, it is essential when you do exercise of any kind that you breathe. This may sound funny, but the truth is that many people hold their breath while they exercise. This is not good for you, and does not benefit you. Active exhalation during exercise has many benefits.
o It helps the body to increase its maximum lung capacity,
o It helps the body increase its oxygen uptake.
o Itresults in greater cardiac efficiency.
o It means the heart has to do less work to oxygenate the muscles.
o It results in increased muscular efficiency through greater blood flow.
o It helps the development of the heart lung efficiency.
As you can see consciously breathing deeply during exercise has tons of benefits, so make it a conscious decision. Quit holding your breath during crunches, weight lifting, and all other exercises, make a conscious decision to breathe deeply and well.
2. There are breathing exercises that can be done which are very beneficial. Breathing exercises help you do many things.
o They make use of your entire lung
o They keep your chest muscles active.
o They allow you to get more oxygen with each breath.
o They allow you to breathe with less effort.
o They help if you have chronic obstructive pulmonary disease (COPD).
o They can reduce symptoms caused by anxiety and stress.
o They can help to improve your performance during physical activity.
o They help prevent pneumonia after abdominal, heart, or lung surgery.
So now that you know the benefits of breathing exercises, the question becomes: How are breathing exercises done? The answer is that they are done by doing exercises that focus on three areas: the upper chest, the lower side ribs, and the diaphragm. Specific breathing exercises should be recommended by your doctor. However the following are three types of breathing exercises that prevent or reduce trapped air in your lungs, and allow you to inhale more fresh air.
1. Pursed lip breathing.
This exercise is best done when you are short of breath.
– Start this breathing exercise by relaxing your neck and shoulder muscles.
– Breathe in slowly through your nose for 2 or 3 seconds (count)
– Purse your lips as if you were going to whistle.
– Breathe out gently through pursed lips twice as long as you breathed in. Let the air escape naturally and don’t force the air out of your lungs.
– Keep doing pursed lip breathing until you are not short of breath any longer, but do this every time you are even slightly out of breath.
2. Deep breathing
– Start this exercise by sitting or standing
– Pull your elbows back firmly, and inhale deeply, very deeply.
– Hold your breath for 5 counts.
– Exhale slowly and completely, do not let the air gush out, make it controlled.
3. Diaphragm breathing
– Start this breathing exercise by lying on your back with your knees bent and supported by pillows.
– Place your fingers on your belly just below your ribcage.
– As you inhale deeply, your belly and lower ribs should rise while your chest remains fairly still.
– Inhale for a count of 3
– Exhale for a count of 6.
Once you have mastered this breathing exercises while sitting or lying down, try it standing up. It is a great way to increase lung capacity, and help you to breath better and obtain all of the above mentioned benefits.