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Different ways to breathe correctly during different exercises

Today, let's talk about the breath that we are always taking but easy to ignore.



Whether you are on a gantry, a treadmill or a yoga mat, breathing may not be your first concern. You are probably full of how to standardize movements and count calories.

But our body needs oxygen to function normally. Smooth and effective breathing is essential to deliver oxygen. It can also help us improve the efficiency of exercise and even quickly calm our mind.

Breathing correctly and effectively is not difficult, just a little attention and practice a few times.

Yoga
Yoga is not a particularly strenuous exercise, but if you do not use effective breathing as "fuel", it is likely that you have not reached the "Savasana" (Savasana), and you have "no electricity". Recommended breathing for yoga:

1. Isometric breathing method (Sama Vritti): Inhale and exhale equal length. This is the most common and basic way of breathing in yoga. It can help calm the nervous system, lower blood pressure, and relieve stress. In order to pass more rigorous yoga types such as Ashtanga, Vinyasa and Power Yoga,

2. 2. Ujjayi breathing (Ujjayi): also called "victory breathing method". Ashtanga, flow yoga and power yoga all require the participation of Ujayi breathing. Simple Wujiayi breathing only needs to breathe through the nose, keeping the back of the throat slightly contracted. If it makes a little sound like snoring, that's right.

Run
In addition to mastering the correct running posture, rhythm and strategy, breathing techniques are also extremely important. Studies have shown that wrong breathing can reduce running speed and affect running performance.

There is no uniform golden rule for running breathing. It is most comfortable to breathe every two steps. That is the 2:2 rhythm, two steps when exhaling, followed by two steps after inhaling, repeating alternately. When running, our diaphragm and surrounding organs are affected by gravity. Synchronizing the rhythm of breathing with the rhythm of running can prevent the organs from exerting unnecessary pressure on the diaphragm.

Mouth-nose controversy: Although there are some studies comparing mouth-nose breathing during exercise, most studies use smaller samples and the results are somewhat uncertain. Breathing resistance with the mouth is relatively small, while breathing with the nose can increase the saturation of carbon dioxide in the blood, thereby making people more calm. Breathing with the nose can also help warm the air entering the lungs, which is suitable for cold weather.

High-intensity exercise
Strenuous exercise is most likely to make people out of breath. It is good to be able to relieve the breath. Should I pay attention to the breathing method?

Breathing plays a vital role in stabilizing the core and controlling the posture. In strenuous exercise, every time you bear a weight or receive a collision, it is best to take a deep breath and then tighten the core. This will not only make our body stronger and more stable, but also help protect the spine. Moreover, in the game, deeper, calmer, and more effective breathing can also give athletes a certain psychological advantage and appear less fatigued. The most effective breathing in high-intensity exercise comes from the diaphragm. Try abdominal breathing. When breathing, the chest should expand from top to bottom, from back to front, and to both sides.

Strength Training
Aerobic exercise is not the only exercise that can benefit from breathing. Anyone who regularly does strength training should hear the coach reminder to "stretch hard while exhaling" every time. When exhaling, the respiratory muscles contract, which helps support the body load and maintain the stability of the waist during the weight-bearing training process.

Take the bench press as an example. Exhale slowly and continuously while pushing up, and then inhale when pushing to the highest point or retracting. Because once you start the bench press, the weight of the barbell is always there, so you must always tighten the core to protect the spine. Some people like to use "tile breathing", take a breath, load the weight, hold the breath, sink the dantian to withstand the waist and abdomen, complete one movement and then exhale. However, do not hold your breath for too long. Holding your breath while exerting force will increase the pressure in the chest cavity and help your body stabilize. However, if you hold your breath for too long, it will hinder the return of blood to the heart and increase blood pressure.

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