Do you use a breathing technique?
The other day I was in the gym working out with my son and he was turning beat red in the face in the middle of our workout.
His strength and energy were dropping quickly and he looked like he was going to collapse. He started asking me if I ever felt like I was going to throw up working out?
This is something a lot of people experience when they workout, especially doing heavy weights or high intensity sets (with little or no rest).
The reason for this is most people don’t pay any attention to how they breathe.
When most people exercise they usually follow two breathing patterns, they breathe in and hold there breathe through out the entire repetition.
Or they inhale before and during the lower phase of each repetition and exhale during the ending phase of each repetition.
Even though you can lift more weight by holding your breath doing so increases your blood pressure. This makes it more difficult for your heart to pump blood and eventually reduces blood flow to your brain.
Your lungs are a primary control of your energy level. Without the proper airflow your strength and energy levels will drop during exercise, and your blood pressure will rise.
The end result is a red face, dizziness, and sometimes nausea or fainting.
Since the bench press is a common heavy lift exercise here is the best breathing technique to use to avoid this from happening to you.
1. Lift the barbell of the rack
2. As you are holding the bar over your head breath in more than you normally would.
3. Hold your breath as you lower the bar to your chest.
4. Press the bar forcefully upward and start exhaling after you pass the sticking point till the end of the lift.
5. Inhale again as you prepare for the next repetition.
Now most people will inhale through their mouth and exhale out their mouth!
But doing so will accelerate water loss increasing possible dehydration.
Plus when breathing through your mouth, the brain thinks carbon dioxide is being lost too quickly and sensing this will cause constriction of blood vessels.
If you are lifting heavy or doing a high intensity workout (multiple sets and reps) you will end up exhausting yourself breathing to quickly this way.
But regardless if you are working out or living in your every day daily life proper breathing is essential for your overall future health.
Contrary to what most people think your nose isn't on your face for your stunning good looks. It serves a vital function to your overall health.
If you inhale through your nose, and exhale though your mouth slowly. You will be in control of your breathing and your overall future health.
By not breathing through your nose you can aggravate snoring or obstructive sleep apnea; untreated obstructive sleep apnea can lead to chronic fatigue, depression, weight gain, high blood pressure, heart disease, heart attack and stroke.
Plus there is an added benefit from inhaling through your nose; this will create nitric oxide naturally.
Nitric oxide made by your nose and sinus mucous membranes are produced in small amounts, but when inhaled into your lungs significantly enhance your lungs capacity to absorb oxygen.
This can increase oxygen absorption in your lugs by 10-25 percent, plus its lethal to bacteria and viruses keeping you healthier.
Nitric oxide that occurs naturally in your body helps prevent blood clots and regulates blood pressure, and is critical for getting an erection.
For more information on this subject read this post from Med Help
When there is proper oxygen-carbon dioxide exchange, the blood will maintain a balanced pH.
Regardless if you are training for strength, endurance, or building lean muscle.
Or you just want to live a longer healthier life; breathing through your nose is a must.
Try it right now; breathe in through your nose and exhale out through your mouth.
Start making a conscious effort in doing this daily; you might be pleasantly surprised how this simple thing will affect your quality of life!
Let me hear back from you on how this made you feel?
Want to know more? Read- Eat to beat stress
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