Breathing: more stamina in every workout

Breathing is something you usually only notice when you run out of breath. That can happen quickly during a workout: your heart rate rises, your stride shortens and suddenly the same training load feels much harder. The good news is simple: you can practice breathing just as you practice your squat technique or running stride.

Why does breathing matter so much during a workout?

Take a deep breath in and out. What actually happened? Air entered your lungs, oxygen reached your blood and your body was better equipped to do what you asked of it: move, lift, run or simply keep up the pace.

Energy doesn’t come from food alone. Carbohydrates, fats and protein give your body fuel, but oxygen helps you use that fuel. Think of a fire. When it gets oxygen, the flame burns more strongly. Without oxygen, it goes out. The same thing happens in your body, just much more quietly and precisely.

When your muscles work, they need more oxygen. The greater the training load, the greater the need. That’s why changes in your breathing become immediately noticeable when you run, cycle, do a set in the gym or walk briskly. Your body is asking for more air.

Breathing and shallow gasping

Many people take quick breaths from high in their chest during exertion. This isn’t always a problem, but when your breathing becomes panicked, your body seems to sound an alarm. Air is still moving in and out, but the rhythm is gone. That’s when you feel as though you’ve run out of breath before your muscles have tired.

Deeper breathing makes better use of the lower part of your lungs and your diaphragm. The diaphragm is a large breathing muscle that moves downward as you inhale, helping your lungs expand. If you breathe only from your upper chest, your breaths stay short. You may breathe faster, but that doesn’t mean your body benefits more.

To be honest, this is easy to spot during a workout. If your shoulders creep toward your ears, your jaw tightens and you gasp for air while running or doing a longer set, your fitness level isn’t the only factor. Your breathing technique may need attention too.

How can you train yourself to breathe more calmly?

Start with your posture. A rounded back and forward-slumping shoulders make it harder for your diaphragm to move freely. Align your ears, shoulders and hips. Lower your shoulders. Keep your chest open, but don’t force your back into an arch.

Next, pay attention to your belly. It should expand slightly as you inhale and move back as you exhale. This doesn’t mean you need to puff your belly out or overthink everything. Just avoid keeping your abdominal muscles rock-hard all the time, because that restricts your breathing.

A simple rhythm works well in strength training: breathe in before the effort and out during it. For example, exhale as you press, pull or stand up. This helps you keep the movement under control and reduces the feeling that you need to hold your breath every time.

When walking or running, you can coordinate your breathing with your steps. For example, breathe in over a set number of steps, then breathe out just as calmly. You don’t need to chase an exact pattern. What matters is making your breathing more even and keeping your rhythm beyond the first harder minute.

Nose or mouth: which is better for breathing?

There is no single magic solution here. Some people find mouth breathing works well during training because it lets more air move at once. Others find that breathing through their nose gives them a better rhythm and helps them feel calmer. Nasal breathing can be a good way to control your pace, particularly during workouts with a lower training load.

If you’re starting to practice nasal breathing, don’t try it straight away on your hardest run or interval. Slow down. If you’re gasping for air, the training load is too high for this exercise. At first, you may feel slightly short of oxygen, and learning to breathe through your nose during training can take 3 to 10 weeks.

The simple truth is that better breathing doesn’t mean heroic suffering. It means paying closer attention. If you lose your rhythm, slow down briefly, lower your shoulders and lengthen your exhale. Often, that’s enough for your body to settle down so you can continue your workout.

Practical tips for better breathing

• Check your posture before a set or at the start of a run.
• Don’t keep your abdomen tense throughout your workout.
• Time your exhale with the effort.
• If you’re panting frantically, slow down briefly.
• Practice deep breathing on walks too, not just during workouts.

You don’t need a complicated system to breathe better. You need awareness. If you start paying attention to your breathing while shopping, climbing stairs or taking an evening walk, that same skill will gradually carry over into your workouts.

FAQ: breathing and training

Do you always have to breathe through your nose during a workout?

No. At low and moderate training loads, nasal breathing may help you maintain a rhythm, but breathing through your mouth is perfectly natural during harder efforts.

Why do I struggle to catch my breath in the gym?

Often, you hold your breath during exertion or breathe too high in your chest. Try breathing in before a rep and breathing out calmly during the harder part.

Can you really train your breathing?

Yes. Breathing is automatic, but you can improve its rhythm and depth, as well as your posture, with practice. Start with a light training load and pay attention to how your body responds.

Come and breathe! https://www.hingamiskeskus.ee/

Author: M&F Hers, translated by R Hunt

Source: WHO – physical activity.

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