Proper breathing is essential in swimming to improve your performance or whole live.

Breathing itself is used as a calming exercise.  Each breath you take results in the inhalation of air (oxygen) and the exhalation of air (carbon dioxide).  Oxygen is transported throughout the body by blood to all parts of your body.  Breathing, an action we perform each second without thought, is very significant to the operation of the body. First, understand where you are breathing from.  Breathing should come from your belly or diaphragm, not your neck and chest.  Begin by lying on your back and observe your belly rise up as you inhale air.  If your chest rises, then you are breathing from your neck muscles and you will not breathe in a sufficient amount of air.  However, there are many different techniques to breathing when working out. Running, swimming and weight training require different breathing techniques in order to improve one’s health and wellness.

Improve your breathing like a marathon runner and improve your health and wellness.Runners

No, you do not have to breathe in through your nose and out through your mouth while running.  Efficient breathing while running is crucial to produce and maintain stamina and energy throughout your cardio workout.  Whether you are training for a 5k or a full marathon, breathing properly will make your body more efficient at getting oxygen to your muscles, which will help you to increase your endurance.  Breathing in and out through your mouth is the most effective way to get the necessary amount of oxygen needed for runners.

Technique:

Develop your own breathing rhythm while running

  •  Posture – If you find breathing through your mouth is most comfortable, allow your jaw to open slightly and your lips to separate.
  • Breathing pattern – You can find your natural breathing pattern by counting your steps as you run.  You should try to go through one full breathing cycle – inhaling and exhaling – every six to eight steps while running.

– Steps 3 to 4 inhale a little each step then steps 4-8 exhale.  By every sixth or eighth step you should be starting the next breathing cycle.

– Whatever pattern you find most comfortable (breathing cycle every 6 or 8 steps), keep it regular and use your steps to monitor your breathing rate so you are consistently taking in the most air as possible.

We are all different. What breathing cycle works for you may not work for someone else.  There are no specific rules for the cycle so tweak the breathing cycle to see what is most comfortable for your running style.  The primary focus is to fill your belly and lungs with air, and the cycle you choose should eventually become second nature after you have practiced it a few times.

Woman Weight TrainingWeight Trainers

Breathing techniques for weight training is much different than breathing for runners.  It is very important to take slow, deep, and focused breaths for each repetition. Once again, belly breathing is the primary focus. You should see your belly rise and fall with each breath.  There is a secondary gain with belly breathing – conscientious belly breathing causes an isometric contraction of the abdominal muscle.  In time this will result in a flatter more tone mid-section.

Technique:

Inhale through your nose. You should breathe IN during the relaxation phase of the lift.

  • Exhalation – Breathing out through your mouth (pursed lips).  You should breathe OUT through pursed lips during the contraction or exertion phase of the lift.

Examples

CHEST PRESS

– Inhalation – when you are bringing the bar or dumbbells down towards my chest

– Exhalation – when you are pushing the bar or dumbbells up away from my chest

SQUATS

– Inhalation – when you are lowering my body towards the ground.

– Exhalation – when you are pushing my body up away from the ground.

The primary rule in breathing with weight training is to always EXHALE forcefully on the EXERTION step of the exercise.

Proper breathing is essential in swimming to improve your performance or whole live.Swimmers

Breathing when swimming, like running, is counted by the strokes you make instead of your steps.   It is important to find a rhythm to your breaths with the number of strokes you are comfortable performing.

Technique:

– Inhalation is performed quickly when your head is above water.

– Exhalation is performed underwater by breathing out through your nose, mouth or both.

– Some swimmers have a hard time keeping their swimming pace because they are trying to breathe and look where they are going at the same time their head is above water.  The solution to this problem is to wear goggles allowing you to see without losing time on your inhalation and keeping water out of your eyes.

– Make sure you clear out all of the air from your lungs when you exhale under water. Then when you inhale you are able to take in quick and effective breaths.

Breathing is important to the overall quality and success of your workout.  It is not to be taken lightly, but each breath should be consistent and with purpose.  When practiced regularly proper breathing will become second nature in your daily activities.

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About Author:

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Tonya Mitchell

Tonya Mitchell is the Director of Ace Physical Therapy and Sports Medicine Institute located in Herndon, Virginia. In 1997 Tonya accepted a Division II Collegiate Basketball Scholarship from Virginia Intermont College, in Bristol Virginia where she received a Bachelors of Science Degree, with a major in Sports Medicine and a Minor Sports Management. In 2003 she became a certified Athletic Trainer in Virginia Beach, VA where she trained athletes at both the high school and college level in sports. These sporting events included basketball, baseball, soccer, track & field, and football. After Three years of training athletes in the local gym, one of whom was eight times Ms. Olympia Lenda Murray. Tonya completed her Doctoral Degree of Physical Therapy from Hampton University in Virginia. Tonya has now been providing comprehensive physical therapy services to men and women ranging from grade-school through the geriatric population for six successful years. As a certified athletic trainer, and a Doctor of Physical Therapy she uses experience in both disciplines to help people overcome functional limitations experienced in the activities of everyday life. Tonya served as the fitness columnist for LiveLiving from 2009-2012. She is the fitness advisor.

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