Whether you are new to exercising or well into your journey the one of the many obstacles people may have difficulty with is performing an exercise breathing. Although it can take some time learning when to breathe in, and breathe out during an exercise, one thing I observe with clients is their breathing during the exercise and after.
Depending on how you controlled your breathing during your exercise will determine your breathing afterward.
What do I mean by that you ask?
If you are holding your breath (also known as Valsalva maneuver) you are putting pressure on your chest (lungs) therefore after the exercise is complete, you are breathing quickly trying to control and “catch” your breath.
The couple breathing techniques that I teach my clients especially for beginners, to ensure they are not holding their breath during exercises are:
- Verbally say the number of reps softly as you perform the exercise. As they get comfortable with being able to do that, we move to the next technique…
- Learning to take a deep breath in, when preparing to exert the weight. In exertion (or when you are going against the weight is when you will exhale)— Example: Bench press – To “prepare” for the exertion- Take a deep breath in as you lower the bar to your chest. As you push the bar up (exertion or against the weight) you will exhale. Repeat breathing technique for the amount of reps you are doing.
It takes some time to get it without having to think about it, But when you initially practice and practice it will become habit and you will find it more natural and easier to lift weights as you work out without overexerting yourself in breathing.
Now….Let’s say you have just completed a hard work out whether it’s with weights were a high intensity interval routine. You’ve used a lot of energy and you are on your rest period trying to get some oxygen 🤣 how can you breathe without overdoing it (hyperventilating)?
->Breathe in through your nose and put your mouth
NOT in through your mouth and out your mouth- you will be allowing too much air in your lungs and also causing a possible dry mouth.
Breathing through your nose and out your mouth will control your breathing and slows down your heart rate. Your nostrils are small therefore just enough air can pass through without rushing in.
I have a lot of clients learn this technique and not only does it control their breathing and heart rate but it mentally calms them as well
Here is a cute and hilarious clip of my friends/clients showing that they are breathing during their workout. 🤣