{"id":35806,"date":"2016-08-18T11:15:16","date_gmt":"2016-08-18T15:15:16","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=35806"},"modified":"2021-05-14T05:31:48","modified_gmt":"2021-05-14T09:31:48","slug":"breathing-techniques-strength-training","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/breathing-techniques-strength-training\/","title":{"rendered":"3 Proper Breathing Techniques for a More Effective Workout"},"content":{"rendered":"
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Photo: Pond5<\/a><\/i><\/figcaption><\/figure>\n

You\u2019ve been doing it about 20,000 times<\/a> a day since the moment you were born. In fact, you\u2019re doing it right now. More importantly, experts are saying you\u2019re doing it all wrong<\/a>.<\/p>\n

We\u2019re referring to breathing, which seems like such a natural act that we only think of it when we\u2019re huffing and puffing at the end of a 10k \u2014 not while walking to work, eating breakfast, or any other normal activity.<\/p>\n

What exactly does it mean to say we\u2019re all breathing \u201cwrong?\u201d If you\u2019ve made it this far, it seems like you\u2019ve been doing an OK job. Oxygen is coming in; carbon dioxide is going out. But, according to Noam Tamir, CSCS, founder of TS Fitness<\/a> in New York City, while we might be getting by, we could be breathing better. In fact, improving our breathing could help to lower blood pressure<\/a>, decrease stress<\/a>, improve athletic performance<\/a>, and maybe even increase brain size<\/a>.<\/p>\n

RELATED: <\/strong>The Biggest Myths About Weightlifting \u2014 Debunked <\/a><\/p>\n

Breathe In, Breathe Out: Common Breathing Mistakes<\/strong><\/h3>\n

When Tamir works with a new client, the first thing he puts them through is the Functional Movement Screen<\/a> to assess any major muscle imbalances. Closely following the FMS is a breathing assessment. During the evaluation, Tamir is looking for any one or a combination of breathing inefficiencies we\u2019ve developed over time. The term \u201cinefficient breathing\u201d can mean various things depending on who you ask, but for Tamir, it breaks down to these three mishaps:<\/p>\n

Chest Breathing
\n<\/strong>Rather than breathing deeply through the belly using the diaphragm, it\u2019s common to see breathing through the top of the chest<\/a>, Tamir says, which forces the body to rely on other muscles not built for the task at hand. When you breathe through the chest, \u201cyou’re using a lot of ancillary muscles, such as those in the neck, that you really don’t need to use.” This can also reinforce neck and shoulder tension common among office workers. Following the age-old principle \u201cUse it or lose it,\u201d this reliance on ancillary muscles also weakens the diaphragm. A weak diaphragm will fatigue easily during exercise, meaning your muscles won\u2019t receive the optimum amount of blood flow<\/a> during your next CrossFit WOD<\/a> or 5K.<\/p>\n

Shallow Breathing
\n<\/strong>Another bad habit when it comes to our breath? We\u2019re working too hard to get in the oxygen that we need. Rather than taking deep, full breaths, we\u2019re resorting to shallow, quick ones, forcing the body to work overtime to get the same amount of oxygen, Tamir says. This could partly be due to poor posture, most prevalent among those who slump over a screen all day (not to mention gym-goers who overemphasize mirror muscles<\/a> instead of focusing on balance). With the shoulders hunched forward, we lose part of our ability to expand our diaphragm and take the big, full breaths that can boost workout perfomance, increase efficiency, and help manage stress<\/a>.<\/p>\n

RELATED:<\/strong> 5 Exercise Machines That Aren’t Worth Your Time<\/a><\/p>\n

Lack of Rhythm
\n<\/strong>No, we\u2019re not talking about the kind you would see on the dance floor. If you\u2019ve ever focused on your breathing while running to help pass the time, you\u2019ve likely noticed a specific rhythm to your breath. Perhaps it matched the pace of your footsteps (cadence) or your arm swing. Whatever the pattern, breathing smoothly and rhythmically can play a calming role, particularly in athletes, says Tamir. If your breathing is erratic, it\u2019s hard to get into the zone \u2014 whether that\u2019s busting out your last track interval or burning through your last set of squats.<\/p>\n

\"Bench
Photo: Pond5<\/a><\/figcaption><\/figure>\n

3 Breathing Techniques to Boost Performance<\/strong><\/h2>\n

Breathing has a huge impact on our health and fitness, but we\u2019re probably not taking advantage of it just yet. The good news is that anyone can improve their breathing with even a small time investment, Tamir says. And it all starts with basic awareness. Tamir recommends focusing on just your breathing one to two times a day, starting with just one minute at a time. Seem doable? Here\u2019s your playbook for success.<\/p>\n

1. When you\u2019re at your desk\u2026
\n<\/strong>Take advantage of the stress-relief properties of proper breathing. Deep breathing has been shown to increase activity of the parasympathetic nervous system<\/a>, the system opposite our fight-or-flight response responsible for a calmer, more tranquil demeanor. If possible, Tamir suggests working on your breathing lying on the ground with your feet up against a wall, which removes gravity from the equation. (You can also get similar benefits from doing the exercise in your chair or standing if you want to avoid the stare of your coworkers or classmates.)<\/p>\n

Next, put one hand on your chest and the other on your abdominal area. For one to two minutes, take deep, focused breaths, making sure you spend as much time on the exhalation as the inhalation. In fact, Tamir notes that the exhalation will often be deeper than the inhalation. The key with this exercise is to make sure that your abdominals rise before your chest.<\/p>\n

Focusing on your breath prior to exercising reinforces proper breathing mechanics before<\/em> any heavy lifting or HIIT<\/a>.<\/p><\/blockquote>\n

2. When you\u2019re warming up\u2026
\n<\/strong>Since breathing has such an impact on athletic performance, the warm-up is the perfect time to refocus the priority on your breath. Spend a few minutes foam rolling your upper body<\/a>, particularly the areas hampering your ability to breathe correctly (think: chest, shoulders and neck). Then, go through the deep breathing exercise described above before proceeding into your active warm-up<\/a>. By focusing on your breath prior to exercising, you\u2019re reinforcing proper breathing mechanics before<\/em> any heavy lifting or HIIT takes place. The result: Less huffing and puffing once the exertion commences, leading to a more efficient workout.<\/p>\n

RELATED:<\/strong> The 5 Keys to a Perfect Warm-Up<\/a><\/p>\n

3. When you\u2019re working out\u2026
\n<\/strong>Was it inhale on the way down or on the way up? Was holding my breath good or bad? Trying to remember when and how to breathe while working out can be tough. Here are two tips to help you get it right in the gym:<\/p>\n

For heavy loads and max efforts, use the Vasalva maneuver.
\n<\/strong>Val-what? The Valsalva Manuever is a technique that involves taking a deep breath immediately prior to lifting and holding that breath while you lift. Using this method, \u201cYou’re creating a lot of intra-abdominal pressure,\u201d Tamir explains. This increase in pressure creates a strong foundation <\/a>for your body and allows it to handle more weight. Before approaching a max-effort deadlift, for instance, lifters would stand over the bar and prepare for the lift. Right before setting their grip, they would take a deep breath in and hold that air inside the lungs throughout the rep.<\/p>\n

Wait \u2014 holding your breath during exercise? Wouldn\u2019t that be dangerous? Some research has indeed claimed that the increase in pressure caused by the Valsalva maneuver could have negative health implications (increasing risk of stroke for example). However, a comprehensive recap<\/a> done by Dr. Jonathon Sullivan, Associate Professor in the Department of Emergency Medicine at Wayne State University\/Detroit Receiving Hospital, explains this risk mainly applies to those with preexisting conditions such as uncontrolled blood pressure or other cerebrovascular issues. As with any piece of health advice, it\u2019s best to check with your doctor prior to getting under the bar just to be safe.<\/p>\n

For sub-maximal loads, use bracing.
\n<\/strong>The term \u201cbracing\u201d was first coined by Dr. Stuart McGill, a leading researcher in spine mechanics. Bracing involves activating all of your core musculature<\/a> from all angles to create a \u201csuperstiffness\u201d of the midsection. This bracing creates stability throughout the entire core and reduces injury risk<\/a>. For example, while performing a lateral raise, lifters should tighten their midsection as if they were about to be punched in the stomach (actual punch not recommended!). This involves more than just pulling in your abs. Instead, imagine tightening your abominals, lower back<\/a>, lats and obliques for 360 degrees of tension. Now, hold that throughout the exercise!<\/p>\n

RELATED:<\/strong> The 5 Most Important Lifts to Master<\/a><\/p>\n

Between counting your macros<\/a>, hydrating, stretching, foam rolling, and the myriad other habits you have set up to improve your health, breathing is easy to overlook. But, when you take into account how many times you breathe each day? Taking those 20,000 reps into consideration, even the smallest improvements can have a huge impact. Set aside one to two minutes a day to improve your breathing, and then carry those new habits into the office, the gym, or wherever else the day takes you. You\u2019ll huff and puff your way to a fitter, faster and stronger you!<\/p>\n

Check out this video on how to do proper breathing practices while working out:<\/p>\n