At the beginning of the sports journey, it is normal for recreational athletes to have questions, and one of the most common is certainly how to breathe during exercise. Is it through the nose, through the mouth, or a mix of both? We asked what the experts think about this topic and whether the optimal way of breathing differs from sport to sport.
Experts in the field of sports are convinced that it is the way you breathe during exercise very important. Proper breathing will prevent you from staying up too quickly without air or get the feeling that you need training to stop.
Nevertheless, you should do not worry too much: especially if you rank among beginners, there is little chance of making a mistake. The most important thing is that during recreation you listen to your body and yes don't hold your breath. People with each other we distinguish and a method that works perfectly for one person may not be the best choice for another. We asked what they were optimal ways of breathing depending on the workout, and it's up to you to find out which one suits you best he answers.
It's important to listen to your body when breathing Photo: Alexy Almond / PexelsBreathing while stretching
Stretching it is considered one of the most important parts of exercise: it enables the body to move faster regenerates and thus reduces the possibility of muscle pain. It is highly recommended that you complete it before and after exercise.
Because stretching is not about high intensity form of movement, experts recommend that then you inhale and you exhale through your nose. In this way, you will have the most control over your breathing, and you will also control it pace every breath and exhalation. It is important to breathe as much as possible evenly and naturally and yes you inhale every time you place your body in the position of the stretching exercise.
Breathing during cardio
At cardio exercises it is necessary for the body to get enough oxygen, to continue with recreation. That is why experts recommend deep breaths, which will fill your lungs to their full capacity. It is also important that you maintain steady rhythm, where you can help yourself with running and walking steps. You don't need to inhale with to everyone step by step: for most people this could lead to dizziness. Instead, allow your body to breathe as much as possible naturally, paying attention to how many steps do between each inhalation and exhalation. Right pace then keep it.
Even at longer cardio it's best to breathe through the mouth, but there is nothing wrong with starting the exercise with breathing through the nose and after some time the way replace.
While running, try to breathe as evenly as possible Photo: Ketut Subiyanto / PexelsBreathing during strength training
Even at strength training it is believed that your body must receive enough oxygen. However, experts advise that in this type of recreation you inhale through your nose, and you exhale in a way that you is the most responsive. The most important thing is to rhythm your breathing matches the exercise, which you perform.
When you stand in exercise position, it's time to inhale. This means, for example, that you inhale when you descend into squat or when you lower your body into position push-ups. When from a squat you get up or from push-ups push up, exhale.
It's a little different when it comes to exercises where your muscles move in opposite direction. In exercises with weights it's best, yes you exhale when lifting weights and inhale as you lower the weight.
