Breathing Exercises During Workouts

Explore effective breathing exercises to boost your workout experience and manage stress.
By Taylor

Breathing Exercises During Workouts

Breathing exercises can significantly enhance your workout experience by improving oxygen flow, reducing stress, and increasing focus. Incorporating these techniques into your routine can help you stay calm and energized, making your workouts more effective. Here are three practical examples of breathing exercises to try during your workouts:

1. Diaphragmatic Breathing

Diaphragmatic breathing, also known as belly breathing, is a great way to increase lung capacity and promote relaxation. This technique is particularly useful before starting a workout to help calm your mind and prepare your body.

To practice diaphragmatic breathing, find a comfortable seated position or lie down on your back. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest as still as possible. Exhale slowly through your mouth, feeling your abdomen fall. Repeat this for 5-10 minutes before your workout to center yourself.

Notes: You can also integrate this breathing technique during your breaks in between sets, allowing your body to recover and refocus.

2. Box Breathing

Box breathing is a structured technique that can help you manage stress and increase concentration. This method is especially beneficial during high-intensity workouts where your heart rate spikes, and you may feel overwhelmed.

To practice box breathing, follow these steps:

  1. Inhale deeply through your nose for a count of four.
  2. Hold your breath for another count of four.
  3. Exhale slowly through your mouth for a count of four.
  4. Hold your breath again for a count of four.

Repeat this cycle for 5-10 minutes, focusing on the rhythm of your breath. This technique can be performed during rest periods or even while transitioning between exercises, helping to lower your heart rate and maintain focus.

Notes: You can adjust the counts to fit your comfort level; just ensure the inhale, hold, exhale, and hold durations are consistent.

3. 4-7-8 Breathing

The 4-7-8 breathing technique is excellent for calming the nervous system and can be particularly helpful after a vigorous workout to promote relaxation and recovery.

To practice 4-7-8 breathing, follow these steps:

  1. Sit or lie down in a comfortable position.
  2. Close your eyes and take a deep breath in through your nose for a count of four.
  3. Hold your breath for a count of seven.
  4. Exhale completely through your mouth for a count of eight.

Repeat this cycle for four full breaths, focusing on releasing tension with each exhale. This technique is best used after your workout or during cooldown stretches to help your body transition back to a restful state.

Notes: If you find the counts challenging, you can start with shorter durations and gradually work your way up as you become more comfortable with the technique.