Healthy breathing techniques: Promoting physical and mental well-being
By: Callum Denault
Published on: April 12th, 2024
Breathing is one of the most essential functions of our body, yet it often goes unnoticed. Poor breathing habits can hinder exercise performance and exacerbate mood disorders like anger and anxiety. Conversely, proper and controlled breathing can significantly enhance both athletic performance and mental well-being.
Keep reading to learn about different breathing techniques for diverse activities and the physical and mental benefits of practicing healthy breathing exercises.
Breathing techniques while exercising
Athletes of all levels can benefit from various breathing techniques to improve their performance. While chronic mouth breathing is unhealthy, it is acceptable during intense exercise when the nose alone cannot provide enough air.
Belly breathing, also known as diaphragmatic breathing, is ideal for regular activities, particularly during exercise. The diaphragm, a muscle in the torso, aids in expanding the lungs and chest, allowing for increased air intake.
Proper breathing involves the belly expanding before the chest and the chest expanding outward rather than upward. This not only enhances oxygen intake and carbon dioxide elimination but also promotes good posture.
For those who find it challenging to belly breathe naturally, there are exercises to help learn diaphragmatic breathing. Whether done lying down or sitting upright, the goal is to breathe slowly, encouraging the stomach to rise before the chest and exhale comfortably.
Different exercises require different breathing techniques. Endurance activities like running or cycling benefit from developing a consistent breathing pattern, while weightlifters should focus on controlling their breaths during each lift.
Weightlifters often exhale when lifting a weight and inhale through the nose when lowering it, improving their lifting ability. Deep, calming breaths before a workout can also oxygenate the body effectively.
While professional powerlifters may hold their breath during heavy lifts using the Valsalva maneuver, this is not recommended for most gym-goers due to potential risks. Some potential risks include high blood pressure and stress on the eyes.
Combat sports enthusiasts utilize various breathing techniques for physical and mental benefits. Martial artists, for example, use explosive breaths to enhance speed and power, as well as to aid in psychological recovery after intense bouts.
How breathing can reduce anxiety and anger
In addition to physical benefits, healthy breathing can also promote calmness and focus, benefiting mental health. Proper breathing can help calm anger by slowing down the rapid, shallow breaths associated with the body’s fight-or-flight response. This deliberate breathing can help clear the mind and promote rational thinking.
Anxiety can also be managed through various breathing techniques. Methods like 4-7-8 breathing or box breathing can help regulate breathing and calm the mind. These techniques involve breathing in controlled intervals, encouraging individuals to relax and focus on their breaths. These methods should not cause dizziness or interfere with any medical conditions, making them safe for individuals with diverse health needs.
In conclusion, breathing techniques can significantly improve physical and mental health. By understanding and practicing proper breathing, individuals can enhance their athletic performance, manage their emotions, and promote overall well-being.