We all have phases in our lives when for whatever reason, it’s harder to get a handle on the schedule or finish the items on that to-do list in a day or even a whole week. Well, that’s where I find myself two weeks into November. So to those of you sticking with your routine of reading my posts, I thank you. For those of you who miss me on Twitter, I ask for your patience as I try to catch up. For everyone else, your support is always appreciated!
For this short and sweet post, I thought I’d discuss the importance of something we do all the time without even thinking about it: breathing. This normal occurrence can make all the difference in a workout – especially when you’re pushing it. While most of us tend to breathe harder and faster when we’re in the midst of a cardio session, we sometimes do just the opposite when we’re strength training. Stop and think about the last time you pushed through some push-ups or pumped out that full-body conditioning class. Did you hold our breath while banging out one or more reps?
There’s a name for when people hold their breath during strenuous activity like weight lifting: the valsalva maneuver. The bad news is it can limit oxygen delivery to the brain and cause dizziness, a spike in blood pressure or even cause you to pass out during a workout. So, be sure to keep breathing. The general rule of thumb is to exhale on the exertion phase of the exercise and inhale on the easier phase. For example, while doing a crunch, you should exhale as you crunch your upper body forward and inhale on the way back down to the floor. With weights, you’d generally be exhaling as you lifted or curled a weight with your arms or pushed away on the leg press and inhale on the release.
In addition to making sure you’re getting enough oxygen in your system, focusing on your breath has another benefit. When things get tough, focusing on your breathing is a great way to take your mind off the burn and power through more reps! One final note: do not stress over when you should be inhaling or exhaling. I’d rather you breathe “backwards” rather than not breathe at all and end up fainting in the middle of your workout.
At the end of the day, sometimes the things we take for granted as part of our daily routines can make all the difference in our efforts to have fun, be fit and feel fabulous!