Correct breathing during training is crucial for optimizing performance, supporting muscle function, and preventing injury.

Different types of exercises may require different breathing techniques, but here are general principles that apply to most workouts:

1. Inhale on Relaxation, Exhale on Effort:

• Commonly called: “Exhale on exertion.”
• How it works: You exhale during the most challenging part of the movement and inhale during the easier phase.
• Example: During a squat, inhale as you lower yourself (the eccentric phase), and exhale as you push back up (the concentric phase). This helps brace your core and stabilize the body under pressure.

2. Diaphragmatic Breathing:

• Also called belly breathing, it engages the diaphragm fully, filling your lungs completely with air.
• How to do it: Inhale deeply through your nose, allowing your belly to rise rather than just your chest. Exhale through your mouth, squeezing your core gently to push the air out.
• Use: Effective for endurance training and during exercises that require a steady flow of oxygen, such as running or yoga.

3. Breathing for Core Stability (Valsalva Maneuver):

• This technique is often used in heavy lifting or powerlifting.
• How it works: Take a deep breath and hold it while performing the lift, keeping the air trapped in your lungs to increase intra-abdominal pressure, which stabilizes your spine.
• Caution: It’s important to use this technique carefully and under supervision if you’re new to lifting, as improper use can increase blood pressure.

4. Breathing Rhythms for Cardiovascular Training:

• During aerobic activities like running or cycling, consistent rhythmic breathing is crucial to ensure that your muscles receive enough oxygen.
• Example: In running, a 2:2 pattern is common, where you inhale for two strides and exhale for two strides. For more intense efforts, you might shift to a 2:1 ratio (inhale for two strides, exhale for one).

5. Controlled Breathing for Flexibility:

• Deep, slow breaths help relax muscles and increase the range of motion in flexibility exercises or stretching routines. Inhale deeply to lengthen muscles and exhale to deepen the stretch.

Proper breathing not only enhances physical performance but also helps with mental focus and reducing fatigue, making it an essential part of any fitness routine.