How Should you Breathe While exercising

How Should You Breathe While Exercising?   

When training clients one on one and in group fitness classes, one of the things I say most frequently is to remember to breathe.  Often, I will get a few comments or laughs when I say this because who forgets to breathe?  It’s not something you normally have to think about doing.  Surprisingly though, many of us hold our breath or take too shallow of breaths when performing tough exercises.  Also, we may not be inhaling or exhaling at the best time during the exercise.  Incorrect breathing, or holding your breath, could keep you from getting the most out of your workout and possibly make you feel lightheaded during exercise.  Proper breathing can help you feel and function better in everyday life and when you exercise.    

What Happens When You Breathe 

When you inhale you take in oxygen and nitrogen.  Oxygen is used as fuel for your muscles and subsequently then for performing any movement or activity.  The more you move, the more you use your muscles and thus the more oxygen you need.  The more efficiently you can deliver oxygen to your muscles, the harder you can work and the more you can do, which leads to better results from your workouts.  It also means the longer you can walk or bike in your everyday life, the more you can play with your kids or grandkids and keep up just to name a few examples. 

The muscle that helps us breathe is the diaphragm.  The diaphragm is located beneath the lungs, and it flattens and moves downward when you inhale.  This allows the lungs to expand.  If you do not properly engage the diaphragm and breathe shallowly, the upper rib cage may move more than it should and could cause discomfort in the chest and back muscles, weaken the muscles in the pelvic floor and lower back and even possibly disrupt the proper movement of the shoulders and spine. If the diaphragm is not working fully and you take these shallow breaths, you won’t be able to deliver as much oxygenated air to your lungs. When this occurs you may feel short of breath which increases your heart rate and blood pressure causing an increase in feelings of anxiety and stress. It also reduces your endurance when performing aerobic activities, as well as potentially reducing the amount of weight you can lift.  

To properly engage your diaphragm, slowly breathe through your nose, fill your abdominal area with air (place your hands on your rib cage to feel your rib cage expand out), and then slowly exhale through your mouth as the stomach collapses, tighten your stomach muscles so that your abdominals draw in and contract, and you feel your rib cage go back in.  Your chest should remain as still as possible. Breathing this way is always the best way, but it is how to breathe especially during exercise since it can help activate your core and make sure you are breathing deeply enough to deliver enough oxygen to the muscles which prevents them from fatiguing earlier.   

To feel if you are using your diaphragm when breathing, place your hands on your lower ribs so you can feel them rise and fall as you breathe. Most of the breathing motion should be felt here, not the upper chest, during everyday life and especially during exercise.  You can practice this diaphragmic breathing anytime!  Aim for 10 deep breaths in a row where just your belly moves.  It is a great stress reliever as well. 

Breathing While Strength Training 

In general, the best way to breathe during strength training is to inhale on relaxation (the eccentric part of the exercise) and exhale during exertion (which is the concentric phase of the exercise) and to be using diaphragmic breathing.  In other words, breathe out during the hardest part of the exercise.  For example, during a bicep curl, exhale during the concentric phase when you are bringing the weight to your shoulder and inhale during the eccentric portion, when you lower the weight back down and straighten your arm. 

The main two reasons to exhale during the exertion, or most difficult part of the exercise, is to get more oxygen to your muscles and to engage your core muscles when you exhale which stabilizes your spine.  Both things help you lift more weight and protect you from potential injury.  Another reason to time your exhale with the concentric part of the movement is that it will help prevent your blood pressure from dropping significantly (which can happen if you hold your breath) and therefore will help prevent lightheadedness.   

Breathing While Doing Cardio Exercise 

When performing steady state cardiovascular exercise like running or biking, the main priority is to have a consistent breathing pattern.  Just like when strength training, the more oxygen you take in by breathing in will help your muscles receive the oxygen they need to keep working.  Consistent diaphragmic breathing (rather than short, shallow breaths) will ensure more nitric oxide will get into your body which helps to dilate the blood vessels and increases the oxygenated blood flow to the heart so it will work more efficiently.  The more efficient your heart is, the healthier it is and the more endurance you will have during cardio exercise as well as in everyday life. 

A steady, consistent breath can help you maintain a steady pace during your exercise session and subsequently you will probably be able to exercise for a longer time.  For example, while running, a steady consistent breath could be exhaling for 3 to 4 foot strikes and then exhale again in another 3 to 4 foot strikes.  Your breathing shouldn’t be too slow, just consistent, a good breathing rate for longer cardio activities is inhaling for 2 to 3 seconds and exhaling for 2 to 3 seconds. 

Breathing While Stretching 

For stretching or mobility movements, it’s best to aim for inhales and exhales of at least 4 to 5 seconds each.  Longer if possible. 

Shortness of Breath 

Exercise and some daily activities can leave you short of breath or having trouble catching your breath.  This may be due to a lung condition such as asthma, Chronic obstructive pulmonary disease (COPD) or some heart conditions.  Another reason for shortness of breath could be doing activity that your body isn’t conditioned for. Some shortness of breath is too be expected when you exercise because your heart rate has increased.  This usually subsides on its own after your workout or a few minutes of rest.   Talk to your doctor if you cannot catch your breath after resting for a few minutes.  Besides intense interval training, you should be able to speak in complete sentences during a workout as well as not feel dizzy or confused.  The good news is that in most cases, your shortness of breath can be improved as your physical condition improves.  If you find yourself short of breath after doing everyday things that didn’t bother you before such as walking up a short flight of stairs, please talk to your doctor.      

No matter the workout you are doing, proper breathing is important.  Focusing on using your diaphragm when breathing will help keep you from feeling lightheaded, reduce blood pressure, improve muscle function during exercise, help you get the most out of your workouts, and help you relax.   

Resources 

1. NASM – The right way to breathe during exercise. 

1. Premier Cardiology – When to worry about shortness of breath after exercise