Breathwork
Breathwork is an essential component of any exercise regimen, regardless of the type of workout you prefer. Whether you're lifting weights or doing cardio, proper breathing technique can improve your performance and help you achieve your fitness goals. In this blog post, we'll explore the importance of breathwork while exercising, with a particular focus on lifting weights and cardio.
Breathwork for lifting weights:
When it comes to lifting weights, proper breathing technique can make a huge difference in your performance. During resistance training, your muscles require oxygen to function properly. Without adequate oxygen, you'll quickly become fatigued, limiting the number of reps and sets you can perform.
One of the most common mistakes people make when lifting weights is holding their breath. This can lead to a buildup of pressure in the chest and abdomen, which can be dangerous and even cause injury. Holding your breath can also cause a decrease in blood pressure, leading to dizziness and lightheadedness.
Instead of holding your breath, focus on inhaling before you begin the lift and exhaling during the exertion phase of the movement. For example, if you're performing a bicep curl, inhale before you lift the weight and exhale as you curl the weight up towards your shoulder. This will ensure that your muscles are receiving a steady supply of oxygen, allowing you to perform more reps and sets with proper form.
Another breathing technique that can be helpful for lifting weights is called the Valsalva maneuver. This involves taking a deep breath and holding it while you lift the weight. The increased intra-abdominal pressure can help stabilize your spine, allowing you to lift heavier weights safely. However, it's important to note that this technique should only be used for heavy lifts and should be avoided for exercises that involve the neck or upper body, such as the bench press.
Breathwork for cardio:
Proper breathing technique is also important for cardio exercises, such as running, cycling, or swimming. During aerobic exercise, your body requires more oxygen to fuel your muscles, and your breathing rate increases to meet this demand. However, many people make the mistake of breathing shallowly, which can lead to fatigue and decreased performance.
One way to improve your breathing during cardio is to focus on belly breathing. This involves taking deep breaths, expanding your diaphragm and belly, rather than just your chest. This allows you to take in more oxygen and deliver it to your muscles more efficiently. Try to inhale for 3-4 seconds and exhale for the same amount of time, making sure to fully empty your lungs before each inhale.
Another helpful breathing technique for cardio is to sync your breath with your stride or pedal stroke. For example, if you're running, try inhaling for two strides and exhaling for two strides. This can help you maintain a steady rhythm and reduce the feeling of breathlessness.
“Only those who know how to breathe will survive.”
Benefits of Proper Breathwork
Proper breathwork can provide a number of benefits for both lifting weights and cardio. By ensuring that your muscles are receiving a steady supply of oxygen, you'll be able to perform more reps and sets with proper form, leading to improved strength and endurance. Proper breathwork can also help reduce the risk of injury by stabilizing your spine and improving your posture.
In addition, proper breathwork can help reduce stress and promote relaxation. Focusing on your breath during exercise can help you stay present and mindful, allowing you to reap the mental benefits of exercise as well as the physical ones.
