It is so important to optimize our breathing as much as possible to ensure a constant supply of oxygen to our body.

What happens during breathing?

The lungs are not stuck to the rib cage and the diaphragm. Fresh air enters the lungs where oxygen is filtered through air sacs called alveoli that serve as a passage for red blood cells into the bloodstream. These cells carry oxygen through the blood vessels of organs and muscles, so they can burn nutrients and release energy using them. With physical exertion, more energy must be generated, therefore requiring more oxygen.

With abdominal breathing, aim for peak form!

There are two types of pulmonary breathing: thoracic breathing and abdominal breathing.

With abdominal breathing, the lungs follow the lowering of the diaphragm towards the abdominal cavity, and as a result, the belly expands. As abdominal breathing involves far fewer muscles, this type of breathing is less tiring and is used automatically when we are relaxed. Conscious abdominal breathing can be particularly beneficial during physical activities, but also during mental activities, because more energy is then available for the rest of the body. It uses the entire lung volume, allowing air to enter the lower part of the lungs and thus allowing oxygen to reach more alveoli. Deliberately focus on “belly” breathing to exploit the full capacity of your lung volume.

What else is there to consider?

We tend to take a deep breath before facing a challenge or major physical effort. This is a very natural reflex, because the body wants to have as much oxygen as possible to activate all its systems. With physical exertion, however, exactly the opposite is necessary: ​​be sure to inhale during moderate physical exertion and exhale as physical exertion increases.

Breathing is less efficient if air exchange occurs only in the upper airways — for example during rapid breathing. The density of blood vessels in the upper part of the lungs is rather low, which reduces the potential for oxygen exchange with the blood. For starters, it can be very tedious to pay attention to your breathing technique, and it will probably slow you down. But once you've done it concentratedly a few times, you'll quickly internalize this technique and apply it without thinking. As a result, you will be able to gradually increase your capacity in the long term. Even if there are times when your workout isn't going well and you find yourself in a difficult moment, it can be helpful to remember the technique and apply it consciously.

And how can I breathe while running?

A simultaneous focus on running, counting, and breathing can create just the opposite effect: incorrect focus on the muscles involved in breathing, which will lead to more problems, such as side stitches.

Our brain has a breathing regulation center that automatically adapts our breathing to our pace while running. If you have breathing problems while running, simply slow down your pace a little and you will automatically return to the correct pace. With each run, your breathing will become easier and easier.

Be careful not to hold your breath!

Under stressful conditions and during increased physical exertion, many people tend to hold their breath.

A scarlet face or puffy cheeks may be visible signs of this. Air that should actually be exhaled is pressed against the closed glottis and cannot escape, even though the diaphragm is expelling air. This creates pressure in the chest, which creates an increase in blood pressure, placing enormous stress on the blood vessel walls and also preventing the passage of blood flow to the heart. This can lead to decreased blood flow to the brain, but also to the heart.

Particularly for older people, athletes who suffer from high blood pressure and for people suffering from atherosclerosis or other coronary heart diseases, this pressure on the vessels poses a great danger.

If you follow the suggestions above and manage to adapt the speed of your movements to this continuous rhythm of breathing, then you have the basis for achieving better performance. Nothing will stop you from achieving your current goal, whether it's building muscle or losing fat.

On your sneakers!

More information on: freeletics.com