Breathing Techniques That Can Enhance Your Workouts and Help You Relax


Never before have the applications of “fitness” been so vast in the realms of both group fitness and personal training. From restorative yoga practices to the complexities of high-intensity interval training, today’s fitness offers something for everyone. Interestingly, although breathing is a common thread that runs through these various modalities, rarely do we actually teach breathing in traditional formats. In fact, while breathing consistently is the most important aspect of any fitness environment, breathing continues to be one of the least-addressed disciplines of group fitness (Nyklicek, 2008). To be sure, many prudent instructors and trainers remind their clients to breathe, such as “exhale on the exertion,” but the following breathing tips may help you view the discipline of breathing as worthy of meriting its own structured instruction.

Indians often say that “to the degree that your breathing is limited is the degree that your life is limited,” advocating a sometimes-conscious attention to breathing. While breathing should be an automatic response that occurs in the background of life, an occasional focus on its various techniques can enhance our performance in various situations, from stress-free to stressful.

As we explore some of the following breathing techniques, try to stand or lie supine comfortably, preferably with the stomach empty. While sitting is a comfortable position, having the hips in flexion actually can inhibit the full breathing mechanism because full diaphragmatic movement can be restricted. This is because the diaphragm shares attachments with some hip flexors (Boyd-Wilson, Walkey and McClure, 2004). Extended hips promote better breathing, which is why we rarely see opera singers crouching on the floor or sitting down to sing. Keep tissues nearby in case you need them to clear the nasal passages, especially if you have a cold.

While there are numerous available breathing techniques, the options are limited by our anatomy. We can manipulate the orifices (three) and the speed (rhythm-based). We can breathe through the nose exclusively, through the mouth exclusively, or in combination with those two. Individuals without a head cold or deviated septum can enjoy practicing some of the breathing techniques using the nostrils, called “nares.”

Nose Breathing (as in yoga)

The most common breathing technique is nose breathing. Yogis in India have long referred to the nose on the face as a source of respiration, stating that the mouth’s primary purposes are for feeding and communication. Of yogic pranayama, or breathing techniques, perhaps the most ubiquitous is ujaayi, used to bring awareness to the breath, improve concentration and actually warm the body a few degrees Fahrenheit when practiced appropriately for longer than five minutes (Ospina et al., 2007).

TRY THIS: Ujjayi

Get a small mirror from the bathroom and hold it in one hand. Sit comfortably upright without using the back of a chair to encourage an

… Continue reading here.
Fitnovatives Blog — Courtesy “American Council On Exercise” (ACEfitness.org)

Our bengals training for the cat olympics. Watch Titan go into warp speed at the end!
Video Rating: 4 / 5

CytoSport Cytomax Sports Performance Drink Stick Packs, Tangy Orange, 24 ea

Dietary Supplement Building Athletes From the Inside Out Advanced Carbohydrate System ~ alpha-L-Polylactate Now with Stevia Natural Flavors 2 Sustained Energy Electrolytes 3 Maximize Endurance 4 Beat the Burn 5 For Pre During Exercise 6 With Caffeinated Herbal Lift Cytomax Sports Performance Drink delivers energy faster and more efficiently than many sports drinks* The Advanced Carbohydrate System, which incorporates multiple carbohydrate energy sources, including our proprietary, acid-buffering* alpha-L-Polylactate, takes advantage of the body s natural ability to transport and deliver different energy sources through multiple unique pathways* Other sports drinks containing fewer energy sources are not able to deliver as much energy over the same time interval as Cytomax* Cytomax also incorporates an amino acid peptide blend to help fuel working muscle and su

Price: $ 20.95
Sold by drugstore.com

Pet Lodge Exercise Pens

Secure and convenient for a variety of pets, including dogs, rabbits, and other pets. Portable pen sets up quickly, and just as easily folds flat for storage and transport. This pen can attach to a Pet Lodge Wire Dog Crate to make an all-in-one play space and safe area for pets. Two or more pens easily attach together to double or triple the exercise area. Made of heavy-duty black metal, e-coated for corrosion resistance. Comes with eight ground stakes, four easy-to-use bolt snaps, and plastic carrying handle. Ships assembled and folded flat.Sizes available: 24×24, 24×30, 24×36, 24×42, 24x48Works great for dogs, rabbits, and other petsSets up quickly, folds flat for storage and transportHeavy-duty black metal, e-coated for corrosion resistanceComes with eight ground stakes, four easy-to-use bolt snaps, and plastic carrying handle
List Price: $ 56.99
Price: $ 56.99

ZOOT Recovery 2.0 CRx Women’s Compression Socks – Men’s

When your legs have nothing left in them, but tomorrow isn’t your “day off,” you need every available advantage to heal up tonight and keep going tomorrow. The ZOOT Recovery 2. 0 CRx Women’s Compression Socks are engineered for both activity as well as recovery. Compression socks are becoming an obvious addition to any endurance athlete’s dresser drawer. After all, compression fabrics stabilize muscles in order to reduce damage during exercise. However, that’s only one part of the compression story. These socks are made from ZOOT’s innovative CRx compression fabric. Graduated in its design, the CRx fabric is made to compress the most at your foot and ease up as it gets closer to your calf. This forces blood flow from the bottom of your legs back to your heart. Essentially, this puts pressure on the muscles, arteries, and veins that are farthest away from the heart, ultimately forcing the body to circulate blood through narrower circulatory channels. So, almost like kinking a hose, it creates arterial pressure, and like when you finally release the kink, blood circulates faster to the heart. This accelerates recovery, by providing more oxygenated blood cells to the oxygen-deprived muscle groupings. The Zoot Recovery 2. 0 CRx Women’s Compression Socks are available in the colors Black/graphite and Black/pink glow and in the sizes Two, Three, and Four. Please note that sizing is based upon calf circumference, so we recommend that you refer to the sizing chart. It’s also important to note that these socks features an mmHg of 18-30, placing at a medical-grade of compression. As such, it’s not recommended that you wear these socks for extended periods of time.
List Price:
Price: 64.95

Tags: , , , , , ,
Previous Post

Oatmeal: Neglected Food With Many Health Benefits

Next Post
Fat Loss Healthy Lifestyle Yoga

Excessive contact between cellular organelles disrupts metabolism in obesity

Leave a Reply