How to breathe when exercising to increase efficiency

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When exercising, people tend to hold their breath to keep the body stable and create pressure around the abdominal muscles. However, that is the wrong way to breathe and is not beneficial, because the body always needs a regular supply of oxygen to feed the muscles. If you do not provide enough oxygen for the body when exercising, you are at risk of hernia, cramps, dizziness leading to falls. Therefore, when exercising, we need to breathe properly.

1. Principles and ways of breathing when exercising

When inhaled, oxygen will go from the nose to the lungs and then move to the cells in the body. The body uses oxygen to perform a number of complex functions, or to generate energy. Therefore, if the body is not supplied with enough oxygen, it will lead to lack of energy.
Need to pay attention to the principle of breathing in and out when exercising, when using force, exhale and when not using force, you need to inhale. There are 3 most common ways to breathe in the gym: Breathe in through your nose and out through your mouth, inhale through your nose and exhale through your nose, and breathe through your nose and mouth.

2. Breathe properly when exercising

In fact, breathing properly during exercise is inherently not easy. Breathing incorrectly when exercising in the gym will lead to low training efficiency and easy injury when exercising. Only when breathing properly can you achieve peak performance no matter what exercise you are doing.
Squat is an exercise where you stand up straight, feet hip-width apart, hands placed in front of you, then push your butt back and lower your thighs until parallel to the floor. When doing squats, when you lower your body or lower your legs, you need to inhale through your nose, when you lift your body or raise your legs, you need to breathe out through your mouth. In addition to breathing at the right rhythm and regularity, it is necessary to tighten the abdominal muscles for the squat exercise to be most effective.
According to experts, you should take deep belly breaths when jogging, because using the entire abdomen instead of just using the chest to breathe will help the body get more oxygen. When you do, you will have more energy to complete the exercise, because air is the main source of energy for cardio exercises.
In core and abdominal exercises like plank, it is easy to stop breathing when doing crunches or tightening abdominal muscles. Therefore, when exercising, it is necessary to maintain the breath to be able to stabilize the body. Breathing allows the front muscles such as the abdominopelvic or intercostal muscles to perform the exercise more easily and maintain a balanced posture for longer. In this exercise, you need to lie on your stomach, with your elbows perpendicular just below your shoulders, with your toes raised. The plank exercise is one of the exercises that helps you train your abs and core muscles very well. When doing plank or any other static core exercise, pay attention to breathing in the gym according to the principle of both breathing deeply and exhaling for 4 seconds, then exhaling for 4 seconds.

In HIIT exercises, if you prefer to breathe more rhythmically, you can inhale once through your nose and then exhale twice through your mouth while running. The way to breathe when doing HIIT is a bit difficult for beginners but will gradually become more natural as you practice a lot.

3. Some common breathing mistakes when exercising

Due to ignorance, some people do not really breathe properly while doing sports, which can cause unwanted injuries. Most newbies make the mistake of holding their breath for a long time, they often skip breathing when exercising, especially when they are too tired to practice. Normally, when practicing, there is a habit of deep breathing, holding your breath for a long time and breathing quickly, this is the wrong way to breathe and is the cause of the practitioner falling into a state of dizziness and dizziness when exercising. If you hold your breath for too long, oxygen is not supplied to the brain and causes the above phenomena.
When exercising, when the body is tired, it tends to inhale shallowly and exhale very forcefully and quickly. The wrong way of breathing leads to a decrease in the effectiveness of the exercise, even though you practice with high intensity, the results are not really noticeable. Reverse breathing is a common mistake, this phenomenon occurs when you are confused in performing the movement. Ideally, we should calmly familiarize ourselves with the exercises from easy to difficult, gradually increasing the intensity, not in a hurry.
To overcome breathing errors when exercising, we should take some time to rest between sets. That time is when the body can rest, recover strength, and limit the phenomenon of breathing incorrectly.
Hope the above information has provided you with more information to be able to get the best results when working out in the gym. Wish you always have a scientific exercise regimen and improve your work productivity and improve your life.

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