Breathe easy

Master your breathing for better workouts

We know we should be breathing through our noses, but we often slack off (or take the easier option during a cold) and breathe through our mouths instead.

“Bad breathing habits can be picked up in loads of ways – from hyperventilation, stress and bad posture – and smokers already have a reduced lung capacity,” says personal trainer Debbie Rossi from Sydney’s Desire Fitness. And those ailments you might usually put down to stress (like poor sleep or low energy) could be a symptom of poor breathing.

Bad breathing behaviour
Most people only take small, shallow breaths when they exercise (therefore only filling your lungs to half their capacity) instead of breathing deeply down into their stomachs. This way of breathing works against you when you’re trying to work out. “When there isn’t enough oxygen getting [into your lungs], it slows down your blood flow and restricts your capability to exercise effectively,” Rossi says.

Serious side effects
If you’re breathing too fast during vigorous exercise, you’ll lose energy and get dizzy, because there’s not enough oxygen getting to your brain, says Rossi. And here’s the scary bit: “People who ‘grunt’ and hold their breath while they’re lifting weights (which is called the Valsalva manoeuvre) will cause their blood pressure to rise quickly, putting tons of strain on the heart,” she says.

Respiratory rehab
To correct your breathing, focus on the breathing process itself while you’re exercising – a yoga technique known as pranayama (prana = breath; ayama = expansion). Rossi recommends practising an exercise called Ujjayi, or “ocean breath” for a few minutes each day, and applying it to your workout routine once you have the hang of it. Here’s how to start: “Inhale through your nose with your mouth closed. As you breathe out, slightly tighten your throat and contract your abdominal muscles to create a hissing sound,” she says. Confused? Imagine that you’re sipping water through a straw. Prana has be linked to the Chinese concept of “Chi”, a centred state of being which is said to develop a steady mind, strong willpower, and heightened perceptive skills – the ideal pre-workout mentality!