Breathing and the importance of its role

24/01/2017
By Larisa Hapeci
When is the last time that you took some minutes to pay some attention to your breathing?
If eating, drinking or sleeping are voluntary actions, breathing is known as being involuntary, unconscious. This is why we should pay more attention to it and learn to control it in some case, such as in the case of sport.

In general, the breathing has 2 main roles: first will be the fact that it represents the only way for oxygen to reach the body, and second role will be the fact that it helps to eliminate the toxines from your body. A correctly breathing (voluntary and consciously), can offer you lots of benefits, physiological as psychological.
I remember that when I have started doing sport, I have had a long accommodation period and that I was not advancing as fast as I would have wanted. I was getting tired really quickly while I was working my core (on my exercise mat), and I wasn’t able to update my exercices as my body wasn’t getting used to them. Only after I have understood the role that the breathing has during a training,  I have succeeded to advance.
In general, when you workout, you have to inhale through your nose during the moment of relaxation, the moment when you are preparing to make the move/ to do the exercise; and you have to exhale through your mouth while doing the movement / the exercice.
The oxygen will be assimilated while the muscles are relaxed and prepared to burn even more fuel, and the carbon dioxide will leave your body while your muscles will work to get rid of residues. This is the reason why all the boxers are exhaling strongly while they are hitting someone or that in martial arts they are using KIAI (the life yell) when they attacking their opponent.
Few adjustments are recommended depending on the sport (aerobic type such as step, everything including choreography … or anaerobic type such as yoga, tai chi, pilates…) that your are doing.
  • Aerobic 
    For aerobic exercices, there is not a recommended breathing technique. You should breath as you feel, as your body demands, naturally, but always aware of the signals that you body transmits. While exercising, if you are feeling a sub-coastal pain, that means that you are breathing superficially and that the quantity of oxygen that arrives in your body is not enough. In this case you will have to slow the rythme and breath slowly.
  • Jogging
    Those who are running need to pay attention to their breathing rythme. Try to inhale deeply through your nose on the first pas and to exhale during the next 2 steps that you are doing. Don’t forget that it is also very important to start your running session by running gradually!
  • Football si basketball
    Even if there is no exact breathing recommendation for this 2 sports, the specialists point out the fact that it is recommended to use your abdominal area for breathing, by expanding your diaphragm muscle, and not by using your thoracic area.
  • Yoga
    This sport is one of those who are demanding a good correlation between the movement and the respiration. Either you are having a slowly, a deeply, a chest breathing or not, it is very important to inhale and exhale through your nose.
Right breathing during workout increases your endurance and strength and avoids unnecessary body overloading. Breath efficiently! 

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