Simple Breathing Trick

We rarely think about it and most likely ignore it completely, but breathing is one of the most important parts of our exercise routine.  There are lots of techniques and theories on how to breath properly using your diaphragm and other deep core muscles.  While this is a discussion for another time, I wanted to share a simple trick to help improve your workouts.

How someone breathes tells you a lot about their situation.  Often in sports an athlete will look for his competitor to increase mouth and heavy chest breathing.  This is a sign of fatigue and the perfect time to strike.  Fast heavy breathing increases our sympathetic nervous system response (fight or flight response).  This is how we react to stress in our life, whether it be exercise or stress at work.  While at times it is important to increase this activity, other times we need to rest and recover.  If we are increasing respiration too often it can lead to reduced oxygen delivery, over training and excessive fatigue.

The trick is to control your breathing.  You can do this during your next cardio workout with cadence breathing.  Essentially just develop a rhythm in your breath.  For example, think about the last time you went on a run.  Most likely you can't even remember how you were breathing.  If you do, it was probably very quickly, via mouth breathing.  Next time you go on a run (or any cardio workout) try and time your breathing with your steps.  While everyone's stride is different try something like this.  If it doesn't work perfectly you can change the numbers to fit your style.  Try and take a deep inhale, through your nose only, for 3-4 foot contacts on the ground.  Then exhale through your mouth slowly for another 2-3 foot contacts.  Continue practicing this method.  You will notice you have better energy and more efficient running.   This will help you run further and faster.  All by just controlling your breathing.

It make takes some time to get use to it but be consistent.  I have been currently using this method to get ready for our Spartan run this weekend.  I am not a big fan of running but it is amazing how much easier it is when you have something to think about and distract you.  Give it a try and let me know how it works.

You Stay Healthy San Diego,

Mike Deibler MS, CSCS
San Diego Premier Training