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Want to know techniques for regulating breathing during exercise

aronexxonPosted for Everyone to comment on, 4 years ago4 min read

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Do you want to apply the correct breathing techniques will make your exercise activities safer, more comfortable, and effective. In fact, proper breathing during exercise can increase blood flow throughout the body, the ability to relax, help dispel distractions and stay focused, and help prevent injury.

How to regulate breathing during exercise important to be recognized by everyone. This is because breathing properly during exercise will help deliver oxygen to the muscle cells that need it, so that the muscle cells get the nutrients they need. Moreover, to keep your body healthy and fit, it is recommended that you do 30 minutes of moderate intensity exercise, five times per week. You can choose various types of sports, from zumba, brisk walking, cycling, running, swimming, badminton, basketball, to weight lifting.

Here's what I summarize from various sources, on how to regulate breathing during exercise.

Breathing during Sports

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As previously mentioned, how to regulate breathing during exercise needs to be recognized by the technique.

This is to make you safer, more comfortable, and get the benefits of exercise effectively. When you exercise, the body needs more oxygen and produces more carbon dioxide. Therefore, proper breathing technique is very important so that the carbon dioxide produced can be removed.

When you inhale, the respiratory muscles will contract so that the chest cavity expands and makes it easier for oxygen to enter the lungs. This process is known as inspiration. Meanwhile, during expiration, the respiratory muscles relax (shrink), so there is a passive movement releasing carbon dioxide.

Proper Breathing Techniques during Sports

Generally, in normal human conditions, breathing uses two combined types of breathing, namely chest breathing and abdominal breathing. On chest breathing, because only the chest muscles contract, this breathing tends to be shallower. Whereas in abdominal breathing, the muscles that contract are the diaphragm muscles (muscles under the chest cavity), so that breathing is deeper.

When exercising, abdominal or diaphragmatic breathing techniques are more appropriate than chest breathing.
This is because the need for oxygen becomes more when doing this physical activity. Oxygen is the fuel for aerobic metabolism (i.e. the energy metabolism of burning fat and carbohydrates in the presence of oxygen while breathing) which the body needs when undergoing cardiovascular-type sports such as running. This abdominal breathing technique can also relax the body.

Tips for Proper Breathing during Sports

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After knowing that abdominal breathing techniques are more appropriate to apply during exercise, you also need to know how to apply them. Here are tips for proper breathing during exercise:

When heating.
Hope you pay attention to the position of the body when warming up. Stand straight or position to breathe through your stomach. Make sure your body is relaxed, then lift your chin and take a deep breath and exhale slowly.

When doing cardiovascular exercise.
Breathe through your mouth or nose at the same distance when doing cardiovascular-type exercises. Try to get a balance of inspiration and expiration.

When doing weights
Take a deep breath when going to the position and exhale as you hold the weight. This technique can help you balance your abdominal muscles and back, as well as protect your spine when lifting weights.

When cooling down.
Focus on managing deep and regular breathing until your breathing returns to normal after exercising.

When exercising, you must make a proper rhythm of breathing and not hold your breath. Holding your breath while exercising will only cause harm to the body. You have to adjust your breathing to the intensity of your exercise. That way, you can breathe according to the pace of the exercise you are doing.

If you feel breathless, adjust the speed to be slower. Stand straight with your hands above your head, then take a deep breath and exhale slowly until your breathing returns to normal.

Proper breathing techniques when exercising will allow you to maintain exercise over a long period of time, stay safe in sports, and help maintain bodily functions. As a result, you can get optimal benefits from the physical exercise you do.


Thus the Technique of How to Regulate Breathing during Sports, hopefully this is useful.


@aronexxon

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