Proper breathing, especially when working out, is one of those things that seem relatively simple. We’ve been doing since we were babies, right? Well, it’s simple until you’re really pushing it at the ZGYM and suddenly find yourself red in the face and gasping like a drowning victim who’s just been rescued by David Hasslehoff from that cheesy TV show, Baywatch. The act of breathing is natural enough, but proper breathing is a skill itself. In fact, when working out, proper breathing can make all the difference in those final few minutes when you really have to push it.

Belly Not Chest

People often think that taking a full, deep breath requires filling our chests with air. This is incorrect. A full breath begins right below the navel at the belly and slowly expands upward. A great cue is to think about expanding your sides as you inhale. This is also known as breathing from your diaphragm. You singers out there know this well! The goal is to fill the bottom of your lungs first. Chest breathing is actually an inefficient, shallow breath. The lower part of the lungs is just not engaged enough. This leads to less overall oxygen received by the body and, consequently, feeling out of breath sooner than necessary. Those of you who meditate or practice Yoga also understand this. Feel free to chime in with more thoughts on belly breathing as well if you have experience in this!

Nose or Mouth?

 While breathing through the nose or mouth is an endless debate when it comes to exercise, I prefer the advice of Olympic champion, Alison McConnell who also happens to have a PhD in Respiratory Physiology (I didn’t even know that was a thing!). McConnell advices breathing through the mouth as it’s easier and more efficient.

Valsalva Maneuver

 It’s got a funny name, but athletes who do a lot of explosive-type training use the Valsalva maneuver to better brace their spines for support to prevent injury. In effect, they’re using a deep, held breath (again, think belly breath) to brace their abdominal wall before performing an explosive movement such as a power clean or heavy deadlift. While the jury is still out on its effectiveness and more research is needed, the Valsalva maneuver is an integral aspect of breathing for many athletes.

The Valsalva maneuver may not directly apply to what we do, but it’s definitely something to consider when your form gets wonky on movements such as squats. Often I see people get fatigued on their last reps or sets and begin leaning too far forward losing proper form. The Valsalva maneuver is good way to keep your core tight and spine braced on the concentric part of the movement. Just don’t forget to exhale!

Prep Your Breath

To get better accustomed to breathing properly prep your breath. Consider it a part of your warm-up. It doesn’t even require a lot of time. Take five to ten deep, full breaths focusing on your belly and diaphragm and slowly exhaling out. This will teach your body to be more efficient over time with breathing when you’re working out with me.

How’s your breathing these days? Is it affected by diet and/or allergies?