How To Breathe Correctly While Training

Fitness & Training Tips
By Guest _
The way in which you breath may be something that is rarely thought about when doing exercise.
Smooth and efficient breathing is crucial for delivering oxygen our bodies need to function. Breathing ‘well’ helps us exercise with less effort, avoid cramping and calm the mind.
With some extra awareness and practice, you will feel and perform much better.
Lets break it down a bit..
There’s nothing worse than feeling like you cant get enough air in when you’re running. In fact, studies show that improper breathing technique will impair speed and performance . This can be fixed with a simple breathing strategy.
While there’s no golden rule. Many runners find it most comfortable to take one breath for every two foot strikes. This means taking two steps (one left, one right) while breathing in and two steps while breathing out—also known as the 2:2 rhythm .
The diaphragm and surrounding organs are all subject to the forces of gravity. Synchronising the breath to your steps (or cadence) can keep the organs from putting unnecessary pressure on the diaphragm. Which can impede breathing and make running more uncomfortable than it needs to be.  As the cadence speeds up or slows down, so will your breathing.
Breathing should pulling in air using your diaphram (deeper breathes). As opposed to short breaths using your chest (shorter breathes).  Short, panting breaths are inefficient and exhausting. Breathing short will cause a build up of waste products in your blood and tissues and a drop in oxygen. Not particularly good if you are working hard.
How do you know if you are using your diaphragm to breathe?
When we breathe, this dome shaped diaphram contracts reducing pressure in the upper body so that air may enter the lungs. Providing tension across the top of the abdominal area. As we breathe in, we should see the stomach rise. As we breathe out, both the chest and the stomach fall. If you look at young children, this is what you usually see.
High Intensity Training
High-intensity sport makes breathing ‘well’ even more challenging. By making every breath count, we can re-oxygenate faster, remove waste products, control heart rate and keep calm.  Take deep, mindful breaths during AMRAPs, EMOMs or any METCON. Between movements and you will see a noticeable difference in performance and endurance alike.
Strength TrainingAerobic activity isn’t the only exercise that can enjoy good breathing form. You most likely have heard of exhalation on the exertion (or effort phase) of an exercise is the way to go. It makes sense.Contracting the respiratory muscles will help brace the load during heavier lifts while maintaining lumbar stability.
How to do it right: Using the bench press as an example, exhale slowly and continuously while pressing the bar, then inhale at the top of the lift or on the return. Just remember that once that barbell is locked out, the weight doesn’t vanish, so be sure to keep the core engaged to protect the spine.
When in doubt: Don’t forget to breathe out!Holding the breath increases pressure inside the chest (which is good for stability), but holding it too long can impede the return of blood to the heart and raise blood pressure (definitely not the goal here).
There are some more complex types of breath stabilisation techniques available for resistance training. Feel free to ask any of us about how to best execute!!
Practicing proper breathing technique during our day can improve the way we preform and the way we feel.  Take a breath!!