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How to breathe in aerobic exercises?
The main work of ânatural breathingâ depends in large part on letting go of all the unnecessary stresses of the body and mind so that we can breathe more spontaneously, balancedly and efficiently in all aspects of our lives.
Here are some tips on how to breathe when we are doing aerobics; that is, when you are training, whether walking, running, jogging, cycling, dancing, etc. And we also give you some scientific reasons that support those types.
Many people when they do their exercises either breathe through their mouth all the time or they do it when they start to run out of breath. This is not a good idea.
Whether you are exercising or not, it is better (if possible) to inhale and exhale through your nose. Or if you need an exhalation, longer than normal through your nose, that you can exhale with half-closed lips; as if you were blowing something subtly.
Why is it so important to inhale through the nose?
There are several reasons for this:
When we inhale through the nose, the hairs that surround our nostrils filter and expel particles of dust and dirt that can harm our lungs.
If many of these particles accumulate in the membranes of the nose, mucus is automatically created to trap them or sneeze to expel them.
The mucous membranes of our septum (which divides the nose into two cavities) prepare the air for our lungs by heating and humidifying it. Over time, these processes help protect the lungs from damage that may occur.
Another important reason why we should breathe through the nose (one that most people do not know), has to do with maintaining the correct balance of oxygen and carbon dioxide in our blood.
When we breathe through the mouth we usually inhale and exhale air quickly and in large quantities; This usually leads to hyperventilation (breathing excessively fast for the conditions in which we find ourselves).
It is important to recognize that it is the amount of carbon dioxide in the blood that usually regulates our breathing.
Research has shown that if we release carbon dioxide very fast, the arteries and vessels that carry blood to our cells shrink and the oxygen in our blood is unable to reach our cells in enough quantity.
This includes the carotid arteries that carry blood (and oxygen) to the brain.
The lack of sufficient oxygen that goes to the cells of our brain, can cause the activation of our sympathetic nervous system; our automatic nervous responses that can make us tense, anxious, irritable and depressed.
There are researchers who believe that mouth breathing and hyperventilation associated with this type of breathing can result in asthma, high blood pressure, cardiovascular diseases and many other medical problems.
Some people, for example, have asthma induced by exercise;Â a temporary condition in which you begin to pant because of insufficient air.
When you do aerobics, of course, the whole goal is to find ways to get more benefits for your health from those exercises.
Would you like to burn more fat during your workouts? Would you like to reduce fatigue and exercise-related injuries? Would you like to increase your stamina and resistance? Would you like your aerobic exercises to help you improve your breathing?
If the answer to some or all of these questions is yes , there is one simple thing you can do: do not let your body run âout of breathâ at any point in your training. Well, when this happens to you, you decrease your respiratory coordination; you burn sugar instead of fat for energy, and you become tense (which can cause you an injury); and, in general, you will decrease your stamina and resistance.
The simplest way to know if you are exercising very intensely and if you are running out of breath is to try to speak several times out loud while you train.
If you can not do it without panting for air, then your exercises are no longer aerobic. They are (or are about to become) anaerobic, which means that they are being made without enough oxygen and you are no longer burning fat for energy.
Another way to see what is happening is that you are hyperventilating , which means that you are not taking the oxygen to where you need it in your brain and body, and you will feel as if you can not breathe, even when you have enough of that oxygen running through the blood.
A simple way to ensure that you are training at a level that does not hurt you or leave you without air is by inhaling and exhaling through your nose. If you do this, you will quickly discover (especially at the beginning) if you probably have to work at a slower or less intense pace throughout your training.
However, gradually your respiratory coordination and blood chemistry will improve and you will be able to make and progress more quickly; and eventually you will go much farther from your previous limits. You can also, if you wish, exhale slowly through your half-closed lips (as we mentioned earlier)
Another option is to use your heart rate (pulse) as a guide. In his book The Portable Personal Trainer, Eric Harr suggests that we subtract our age of 180 to determine what the highest limit of our pulse should be while we exercise. The key is to stay below that number.
Eric, also advises using a pulse measurement monitor to ensure that we do not get past that number.
Despite this, he points out that due to individual differences this number may not be accurate. So you âre going to have to put your aerobic routine in order taking into account your own situation.
Dennis Lewis, a specialist in authentic breathing, says that he prefers to exercise as much as his nose breathing allows him to take his pulse frequently and check occasionally that he can, while exercising, say a few sentences aloud.
âAt first, breathing only by the nose seemed to limit me. But after a few weeks I realized that I could progress much faster than I could when I allowed the exercises to run out of air during training. â
When you run out of breath, you are in the same situation (albeit temporarily) of a person with emphysema.
In this situation, the diaphragm practically does not move and you try to breathe when you lift your shoulders, which will remove weight from above the lungs and simulates a shy breathing; and when using the muscles of the chest, which means an inefficient way to breathe because the diaphragm becomes the main respiratory muscle.
Now that you have this information, create better habits!
