Learn 3 breathing techniques
Apr 01, 2023
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Do you feel a lot of ups and downs in your chest during exercise? Breathing is the basic movement of human beings to maintain the functioning of the body, and it is also an action that we perform every day, but most people ignore the skills and methods of breathing. When you focus on the smoothness and way of breathing, you will be able to improve your physical and mental state; we can adjust our breathing skills through some exercises, let's start now!
Breathing can not only help you achieve healthier and better results during exercise, but using breathing techniques before competitions can also help you stabilize your mood, fight insomnia and other anxiety components; let you on some important days or competitions, Get excellent grades.
Next, I will share you some breathing techniques and methods that you can incorporate into your daily life to improve your performance during exercise...
First, take a minute to focus on your breathing
First, calm down and breathe for a few seconds. If you can't breathe easily, you may need to practice more and get used to slow breathing. The most common ineffective breathing is called "shallow breathing", which is mainly breathing through the chest instead of the diaphragm. Therefore, you will only inhale a small amount of air into the lungs and cannot fully provide oxygen circulation. This creates a huge obstacle to the body's muscle and energy development.
There are many reasons for "shallow breathing", including wrong posture, life pressure or anxiety; at the same time, shallow breathing will make the body's pressure unable to release, the longer you use this way of breathing, the physiological pressure and There will be more reactions.
In the long run, the wrong way of breathing may also lead to physical health problems, such as a weakened immune system, and it may also cause tightness in our neck, shoulders and chest muscles, which is relatively harmful to our body. Posture and athletic performance are negatively affected.
Diaphragmatic breathing (belly breathing)
Diaphragmatic breathing is the opposite of shallow breathing and is the natural type of breathing that babies learn when they're born. Notice how their belly slowly rises and falls with each breath; it's completely different from adult breathing, so The breathing pattern is entirely in the upper part of the body most of the time.
How to do it:
You can sit in a chair with a back so your back is supported, or with your knees slightly bent on the floor, then close your eyes, focus on your breathing and relax your shoulders while placing one hand just below your navel and the other Put one hand on your chest, and then take a deep breath through your nose to fill your abdomen with air like a balloon; at this time, notice that the hand below your navel will rise or fall with your breath, and after you inhale fully Exhale slowly; this action can be repeated for 5-10 minutes.
The more you practice diaphragmatic breathing techniques, the more natural it will become.
- Relax and help the body recover
- Strengthen the immune system
- Improve body circulation
- Calm the nervous system
- Increase breathing capacity
When to do:
- As a warm-up before exercise
- Participate in major events or before running
- When you are stressed and want to calm down
- When you feel tense
How to do it:
The body is in a supine position, the knees are bent and the soles of the feet are flat on the ground, and one hand is placed below the navel, controlling and feeling the length of inhalation and exhalation until the ratio of 1:2 is reached, and continue to practice for 5-10 minutes .
If you finish exercising in cold weather and the icy air makes it hard to breathe, use the same long-breathing technique to regain control and give yourself better time to recover.
- Reduce anxiety
- Get better sleep
When to do:
- When can't sleep
- Any time of anxiety
- The night before a big game or competition
How to do it:
Inhale through one nostril, keep your lips closed during the process, and inhale quietly; then exhale with a buzzing sound from your throat, let your lips vibrate with the exhalation, and finally breathe out the rest through your nose The air is exhaled. After practicing for a while, you can also take a more advanced approach, cover your ears and eyes with your fingers, and repeat the above steps. If you like this kind of breathing exercise, you can increase it from 5 minutes to 30 minutes.
- Relieves stress, anxiety and insomnia
- Relax body tension
- Enhances memory and concentration
- Soothes throat
When to do:
- Morning or afternoon before a game
- When feeling anxious, tense or stressed
- When you have a cold, sore throat, or nasal congestion
- When you need to focus
Learn to breathe correctly, and your exercise effect will be better. BP Smartwatch can monitor your breathing rate, allowing you to exercise more effectively.