Breathing
It may surprise you that breathing is important while exercising—and that there is a correct and incorrect way to breathe. People often hold their breath while doing resistance training without realizing it, which is the last thing you want to do! Holding your breath or taking shallow breaths prevents oxygen from reaching your muscles and brain, and raises your blood pressure. When not enough oxygen is being delivered, muscles fatigue more quickly. This causes your muscles and brain to experience extreme stress, which can lead to a blackout or stroke.
Diaphragmatic breathing—also called abdominal breathing, belly breathing, or deep breathing—is a method of breathing during which your diaphragm, which is located below your ribcage and lungs and above your stomach, expands and contracts while you breathe. When you inhale, the diaphragm contracts, providing more space as air enters your lungs. This results in your stomach expanding instead of your chest when you inhale. Taking in a big belly full of air helps stabilize the core and prevent strain throughout the motion of the exercise. Then, exhaling the air while performing the hardest part of the exercise helps circulation and eases the pressure within the core. When you exhale, your diaphragm expands, pushing the air out and causing your stomach to fall. When more oxygen is able to enter your lungs and then bloodstream, your body is able to distribute more “fuel” to your muscles. If your stomach puffs out when you breathe in and falls when you breathe out, you have proper technique.
FLEXIBILITY AND STRETCH
Flexibility is important for many reasons and involves not only your muscles but the tendons that attach your muscles to your bones and joints. Once your muscles are warm, they are more flexible and ready to be stretched during exercises. Flexibility allows your muscles, tendons, and joints to complete exercise activities and increases their range of motion. Flexibility also decreases your chance of injury.
Stretching is a key aspect of flexibility. It also warms your muscles and increases flexibility, blood flow, and circulation. Increased circulation allows blood to reach your muscles and flush out any waste in the muscle tissue. It also helps shorten your recovery time after exercising or if you have been injured. Stretching prevents your muscles from getting too tight, which results in improved posture. Maintaining proper posture reduces discomfort and pain in your back and shoulders. Stretching not only reduces tight muscles, it can also reduce stress.
REDUCES STRESS AND BALANCES ADRENALS
One of the biggest benefits of diaphragmatic breathing is reducing stress.
Being stressed keeps your immune system from working at full capacity. This can make you more susceptible to numerous conditions.
Over time, long-term or chronic stress — even from seemingly minor inconveniences like traffic — can lead to anxiety or depression. Some deep breathing exercises can help you reduce the effects of stress.
SOME OTHER BENEFITS OF DIAPHRAGMATIC BREATH
