When you exercise, your muscle needs oxygen to work
optimally. This makes proper breathing technique an essential part of your
workout. Healthy breathing is not only beneficial in the gym, it can also be of
great help to your body in other areas of life. Learn more about breathing
techniques here! computerlg
Breathing techniques during training
Strength
training
With different types of training, breathing techniques also
differ. When lifting weights or doing other resistance exercises , it is
important to exhale during the strenuous part of the exercise . Most of the
time, the grueling part of an exercise is lifting something up or pushing it
away. But when you breathe out, the muscles in the core of the body tense and
you reduce the risk of injury. When you go back to the start position of the
exercise, you are allowed to breathe in slowly again . Make sure you keep tensing
your core muscles while doing this. appleinfocom
persistence
For aerobic exercises such as running, you should adjust
your breathing to your movement , in this case to your steps , for example:
exhale for two steps and inhale for two steps. If you give your breathing a
rhythm, then your muscles get evenly oxygen to strengthen them for the further
training course.
If you exercise slowly , you should be able to breathe
through your nose. This has the advantage that the air is filtered and warmed
up before it reaches the lungs. With greater physical exertion , it is
typically easier to breathe through your mouth to get the maximum amount of
oxygen.
stretch
The point of stretching is to lengthed and stretch the
muscles. The same goes for breathing. Make sure that you always breathe deeply
and breathe out naturally . With this healthy breathing technique, you slow
your body down, which causes your muscles to relax too. This way you can go
deeper into the stretch and avoid overstretching your muscles. Breathe slowly
and regularly during your stretches.
recreation
Your body needs to recover between workout sets , so you
should practice the following healthy breathing technique to prepare your
muscles for the next challenge: mucommucation
Instead of breathing into your chest, you should expand your
stomach . When you use your diaphragm to stretch your lungs , your body can
take in more oxygen than when you inhale normally. This gives your muscles the
oxygen they need, allows them to recover faster and you can continue with your
workout.
Breathing techniques for during the day
At the desk
In our modern world of technology, people now spend most of
their day using a keyboard at their desk. In addition, many working people
experience stress during the day due to the fast pace of the business world.
Try to take short breaks , ideally every hour, and practice healthy breathing
techniques .
If you have your own office or you don't mind the strange
looks from your coworkers, lie down on the floors and keep your legs up against
the wall. Now do the diaphragmatic breathing exercise from the previous
paragraph titled "Recovery". If lying on the floors is not an option, then you can stay seated by
the desk. In any case, make pretty sure that you are sitting up straight,
pulling your shoulders back and lengthening your neck. smoothtechi
Before
bedtime
If you often have trouble falling asleep , this breathing
technique will help you relax more quickly. Start by inhale through your nose
and counting to four. Then hold your breath and count to seven. Finally, exhaleing
through your mouth and count to eight.
Repeat this cycle four times. Holding your breath allows your body to take in
the maximum amount of oxygen , which ultimately leads to relaxation. smarttechnofy
