Breathing Techniques

5. Maintain a rhythm: Regular rhythmic breathing changes any physical activity from an effort to an enjoyable experience. Regulated rhythmic breathing holds particular importance for cardio respiratory activities like jogging, running, cycling, swimming, hill walking etc. When you are tired, instead of letting your body’s physical state dictate your breathing, try to regulate your breathing and let your breathing dictate your physical state. Next time you step out for a jog, try to regulate your breathing and then gradually get your breath into a progressive rhythm – exhale with two steps and inhale with two, or exhale with four and inhale with three. Just try an keep the duration of exhalation slightly longer than the inhalation. You can adapt the process to almost any type of physical activity.

6. Exhale when applying positive effort: Have you noticed how most tennis stars grunt when serving or returning shots? Along with the grunts is a powerful exhalation process. You would have also noticed that martial arts exponents exhale with a powerful shout while punching, kicking or breaking boards. The exhalation process is associated with the flo9w of energy and with the focused application of that energy. When done with commitment, it firms up the entire mid section which then acts as a stable foundation from which any action can emanate. It also minimizes the likelihood of injuries. If you havent tried this consciously before, you will be surprised at the difference this simple focus on breathing will make.
– Exhale while lifting anything – inhale when letting go
– Exhale while pushing anything – inhale when letting go
– Exhale while pulling anything – inhale while letting go
– Exhale while throwing anything – inhale after it is well on its way
– Exhale while you are falling or diving – inhale only when you complete the fall.
In short, exhale whenever you want to concentrate and focus your energy.

7. Do not hold your breath inside: Why?
a. When you hold your breath inside, the pressure inside your lungs and the rib cage increases. This makes your heart work that much harder.
b. If you hold your breath while applying heavy physical effort, you could potentially suffer a hernia. There are, of course, circumstances when you must disregard this rule. When you are underwater, you must hold your breath if you are without an oxygen cylinder. If you are in a polluted or toxic environment too, you might want to hold your breath in.

Each of these thumb rules is related to the other. Once you start getting one of them right, it will make catching on the others that much more natural and easier. And once you get your breathing right, you will find your workouts getting easier, your mind getting more focused and less stressed. Correct breathing helps bridge the mind and heart to the body. Nothing contributes to a general feeling of well-being more than the way you breathe. Try being aware of the way you breathe. You will notice that your breathing pattern changes with your emotional state.
– When you are excited – you tend to breathe fast and shallow.
– When happy and energetic – you breathe fast and deep.
– When you are at peace – you tend to breathe slow and deep. More importantly, it has been seen that the reverse is also true.

You can change your emotional state by altering your breathing. You would have noticed how weightlifters breathe hard and deep before they attempt lifting the bar. It psyches up the mind and gets their energy levels up. Similarly, you would have probably heard people asking you to take deep breaths and count to ten when you have to control your anger. These are just a few examples of how a conscious change in your breathing pattern can bring about changes in your mind and body. Even while you are not working out, breathing right can change your state of being. Imagine how much more breathing techniques can do for you if used in more dynamic forms. They can certainly focus and enhance the quality of your exercise regimens.