{"id":211654,"date":"2021-01-26T16:13:52","date_gmt":"2021-01-26T15:13:52","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=211654"},"modified":"2021-01-26T16:13:54","modified_gmt":"2021-01-26T15:13:54","slug":"how-to-breathe-properly-while-running-and-exercising-and-why-is-it-so-important","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-to-breathe-properly-while-running-and-exercising-and-why-is-it-so-important\/","title":{"rendered":"How to Breathe Properly While Running and Exercising, and Why Is It So Important?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/how-to-breathe-properly-while-running-and-exercising-and-why-is-it-so-important\/#How_does_breathing_work_during_exercise\" title=\"How does breathing work during exercise?\">How does breathing work during exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/how-to-breathe-properly-while-running-and-exercising-and-why-is-it-so-important\/#Exercise_and_respiratory_system\" title=\"Exercise and respiratory system\">Exercise and respiratory system<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/how-to-breathe-properly-while-running-and-exercising-and-why-is-it-so-important\/#Do_you_use_a_diaphragm_You_should\" title=\"Do you use a diaphragm? You should!\">Do you use a diaphragm? You should!<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/how-to-breathe-properly-while-running-and-exercising-and-why-is-it-so-important\/#What_is_VO%E2%82%82_Max_and_what_role_does_it_play\" title=\"What is VO\u2082 Max and what role does it play?\">What is VO\u2082 Max and what role does it play?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/how-to-breathe-properly-while-running-and-exercising-and-why-is-it-so-important\/#Should_you_inhale_air_through_the_nose_and_exhale_through_the_mouth\" title=\"Should you inhale air through the nose and exhale through the mouth?\">Should you inhale air through the nose and exhale through the mouth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/how-to-breathe-properly-while-running-and-exercising-and-why-is-it-so-important\/#How_to_breathe_while_exercising\" title=\"How to breathe while exercising?\">How to breathe while exercising?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/how-to-breathe-properly-while-running-and-exercising-and-why-is-it-so-important\/#1_Aerobic_activities_running\" title=\"1. Aerobic activities \/ running\">1. Aerobic activities \/ running<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/how-to-breathe-properly-while-running-and-exercising-and-why-is-it-so-important\/#2_Strength_training\" title=\"2. Strength training\">2. Strength training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/how-to-breathe-properly-while-running-and-exercising-and-why-is-it-so-important\/#3_Yogastretching\" title=\"3. Yoga\/stretching\">3. Yoga\/stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/how-to-breathe-properly-while-running-and-exercising-and-why-is-it-so-important\/#4_High_Intensity_Interval_Training_HIIT\" title=\"4. High Intensity Interval Training \/ HIIT\">4. High Intensity Interval Training \/ HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/how-to-breathe-properly-while-running-and-exercising-and-why-is-it-so-important\/#What_is_the_lesson_to_learn\" title=\"What is the lesson to learn?\">What is the lesson to learn?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Every day we take of about <strong>20,000 breaths.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">If you are an active person, it is quite possible that this number will hit the limit of <strong>up to 50,000<\/strong>. In terms of numbers, there are thousands of liters of air that pass through your lungs every 24 hours.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Even as you read these lines, your lungs work hard to expel up to <strong>70% of your body&#8217;s waste<\/strong> in the form of gases, such as carbon dioxide.<\/span> <strong><span style=\"color: #ff6600\" class=\"tadv-color\">[1]<\/span><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Despite these fascinating numbers, <strong>people tend to unknowingly ignore proper breathing when exercising.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Usually, during training, most people focus on keeping the number of reps, checking off each completed set of exercise in the minds, or looking at a smartwatch or smartphone feeling happy that they have the last kilometer left until the end of the run.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">But somehow proper breathing does not seem so important.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">The good news is that with a little practice, everyone can learn to breathe correctly.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">In this article, you will learn <strong>everything you need to know about correct breathing during exercise, and reasons why it is crucial.<\/strong><\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/241A4768-711x1124.jpg\" alt=\"Exercise increases the efficiency and effectiveness of the respiratory system\" class=\"wp-image-210939\" title=\"Exercise increases the efficiency and effectiveness of the respiratory system\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-711x1124.jpg 711w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-253x400.jpg 253w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-972x1536.jpg 972w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-1296x2048.jpg 1296w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-scaled.jpg 1620w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_does_breathing_work_during_exercise\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">How does breathing work during exercise?<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Describing the complete course of breathing is quite complicated and less important for our purpose, so I will mention the most important facts.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">To understand <strong>the basics of breathing,<\/strong> it is sufficient to know that when air is inhaled through the nose or mouth, it gradually passes through the <strong>trachea and lungs and hundreds of millions of small lung chambers<\/strong>, called <strong>alveoli<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">They are like small &#8220;containers&#8221; that help separate oxygen from carbon dioxide.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Gas exchange takes place in the millions of<strong> alveoli,<\/strong> and inhaled oxygen moves from there further to the heart, brain and other muscles, and <strong>carbon dioxide<\/strong>, which we exhale with the help of red blood cells.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">As I indicated in the introduction, this process is repeated <strong>17,000 to 25,000 times<\/strong> a day in an adult, mainly depending on physical activity and lifestyle.<\/span> <span style=\"color: #ff6600\"><strong>[1-2]<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Thus, with each breath, you receive the <strong>oxygen<\/strong> that the body unconditionally needs to function.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">The more you move, the more oxygen you need, which increases the level of carbon dioxide in direct proportion.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">With a larger amount of this gas in the blood, the number of hydrogen ions also increases, which is reflected in a slight decrease in the <strong>pH of the blood.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">I mention this because it is the lower pH during physical activity that is associated with more intense breathing.<\/span> <strong><span style=\"color: #ff6600\" class=\"tadv-color\">[3]<\/span><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">The main cause of shortness of breath during sports is therefore the need for oxygen, but also the effort to remove carbon dioxide from the body.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">The <strong>air you breathe during exercise is (only) approximately 21% oxygen and up to 78% nitrogen<\/strong> together with trace amounts of helium or hydrogen.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Your lungs then take care of exchanging about <strong>4 to 5% oxygen for carbon dioxide,<\/strong> which is then exhaled.<\/span> <span style=\"color: #ff6600\"><strong>[4-5]<\/strong><\/span><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercise_and_respiratory_system\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Exercise and respiratory system<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">My neighbour has made a resolution to start with running.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">I knew he was a heavy smoker, so when I asked why he was doing it, I knew the answer in advance.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">He replied laconically and with a smile that he wanted to stretch his lungs.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\"><strong>However, regular training will not increase the volume of the lungs,<\/strong> if that was the case, everyone would certainly add at least a few extra workouts a week to their schedule.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"Cvi\u010denie-zvy\u0161uje-efektivitu-a-\u00fa\u010dinnos\u0165-d\u00fdchacieho-syst\u00e9mu\"><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">However, what you can do for yourself and what&#8217;s much more important is that <strong>exercise increases the efficiency and effectiveness of the respiratory system,<\/strong> and the more efficiently the body delivers oxygen to the muscles through proper breathing, allowing you to work harder and have fewer difficulties on your way to goals.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">At the same time, exercise <strong>increases the capacity of the lungs,<\/strong> and thus the total amount of air that the lungs can hold.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">This is one of the main reasons why <strong>proper breathing should be an integral part of your training.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">But let&#8217;s take a closer look at why this is so.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">The average person&#8217;s lungs move about <strong>0.5 liters of air<\/strong> with a calm breath.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">In more energetic exercise, such as running, this value can jump <strong>up to 6 times<\/strong>, i.e. to 3 liters, <strong>with the capacity of the lungs in a healthy adult being around 6 liters<\/strong> and decreasing with age.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Therefore, it is clear that <strong>being able to work with breath while exercising can play an important role in your training plan.<\/strong><\/span> <strong><span style=\"color: #ff6600\" class=\"tadv-color\">[6-8] <\/span><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-1124x749.jpg\" alt=\"Breathing during strength training\" class=\"wp-image-210990\" width=\"843\" height=\"562\" title=\"Breathing during strength training\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Do_you_use_a_diaphragm_You_should\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Do you use a diaphragm?<\/span><\/span><span class=\"VIiyi\" lang=\"en\"> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">You should!<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">With each inhale and exhale, the volume of the lungs changes, changing the position of the <strong>thoracic spine, ribs, pelvis or shoulders<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Therefore, you need to realize that <strong>how you breathe will also affect how difficult your training will be.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">For example, the very well-known <strong>side stitches while running<\/strong>, usually under the right lower rib, are caused by improper use of the diaphragm and its cramping.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>The diaphragm<\/strong> is a muscle located below the lungs, between the chest and the abdominal cavity.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">It has a dome-shape and should play a dominant role in the breathing process.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">However, some factors, such as <strong>stress<\/strong> or <strong>poor posture<\/strong>, cause many adults to not engage the diaphragm in the breathing process, which is bad.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">In this case, the breathing is <strong>shorter<\/strong> and <strong>shallower<\/strong> because this process takes place only <strong>in the chest.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Heart rate, along with blood pressure, rises more intensely, and you will feel the consequences of incorrect breathing especially during more intense training.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">The body will not be able to supply <strong>as much oxygenated air as it needs<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"6\">If you&#8217;ve ever seen a man gasping for breath right after running to a bus stop, now you know what could be one of the causes.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Diaphragmatic breathing has <strong>advantages<\/strong> that you will definitely appreciate during exercise:<\/span><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">helps <strong>ensure enough oxygen to the muscles<\/strong>, delaying fatigue and exhaustion<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>reduces the speed and intensity of breathing<\/strong>, which saves energy<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">contributes to ensuring <strong>the activation of the deep stabilization system<\/strong> (core)<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">helps <strong>prevent abdominal cramps<\/strong> and <strong>unpleasant side stitches <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/strong><\/span><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_VO%E2%82%82_Max_and_what_role_does_it_play\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">What is VO\u2082 Max and what role does it play?<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Before focusing on proper breathing technique while exercising, it is helpful to get familiar with what <strong>oxygen consumption<\/strong> means.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Therefore, let&#8217;s talk about the indicator VO\u2082 Max, which expresses <strong>the maximum amount of oxygen that the body can use during activity<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">It is true that the higher this value, the more efficient your body is, the more it can delay the onset of fatigue, and thus improve performance.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Therefore, it should be easier to  breathe while running.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">In short, VO\u2082 Max can be defined as <strong>an indicator of performance.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">VO\u2082 Max is most often measured while walking or running on a treadmill and is calculated as oxygen consumption in <strong>milliliters per minute per kilogram of body weight.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\"><strong>The fitness level, age or gender<\/strong> play an important role.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Men usually have a higher value of oxygen consumption than women.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">The lungs work similarly to phone batteries.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Compared to older generations of batteries, modern ones charge <strong>faster<\/strong> and <strong>last longer<\/strong> because they have a higher energy density.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">You should also know that <strong>after the thirtieth year of life, VO\u2082 Max decreases by about 2% a year.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">However, you can still do enough with exercise to keep at least <strong>the average VO\u2082 Max<\/strong>, which is around <strong>45 mL\/kg\/min<\/strong> for active adult men and about <strong>35 mL\/kg\/min<\/strong> for women.<\/span> <strong><span style=\"color: #ff6600\" class=\"tadv-color\">[10-11]<\/span><\/strong><\/span><\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Should_you_inhale_air_through_the_nose_and_exhale_through_the_mouth\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Should you inhale air through the nose and exhale through the mouth?<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Anyone who has tried any <strong>aerobic training<\/strong> with a higher intensity knows that breathing through the nose is very difficult at levels attacking the maximum<\/span><\/span> of<span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"> heart rate.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Why is that so?<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">The capillaries of the nasal cavity act as <strong>a filter against allergens and bacteria,<\/strong> while mucus from the cavities also helps to capture particles.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">The nasal passage <strong>heats the air<\/strong> and helps to moisturize it through the mucosa.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Moreover, because the nose is a natural filter, you can inhale more air through your mouth at once, which is also the reason <strong>why many people instinctively breathe through their mouths<\/strong> during exercise.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Nasal breathing does not have a significant effect on maximum performance, but it can be useful for <strong>slowing down the speed of breathing,<\/strong> which you will especially appreciate during <strong>yoga<\/strong> and relaxation exercises, which aim to improve overall <strong>mobility<\/strong> and <strong>relaxation of the body<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">But we will get to that in a moment.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">More important than nasal or oral breathing are the frequency and length of the overall inhale.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">It was already mentioned why it is important to breathe through the diaphragm during exercise, so let&#8217;s just add that fast and shallow <strong>breathing through the chest can lead to dizziness, feelings of weakness,<\/strong> and the like in <strong>addition to weaker performance.<\/strong><\/span> <strong><span style=\"color: #ff6600\" class=\"tadv-color\">[12]<\/span><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_breathe_while_exercising\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">How to breathe while exercising?<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Deep breaths can<strong> lower your blood pressure, increase relaxation,<\/strong> and may even play a role in how the body breaks down sodium.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">On the contrary, breathing very quickly causes the increase in <strong>heart rhythm, the level of carbon dioxide and lactic acid<\/strong>.<\/span><\/span><\/p>\n\n\n\n<p><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-749x1124.jpg\" alt=\"Proper breathing is important during aerobic training\" class=\"wp-image-211055\" title=\"Proper breathing is important during aerobic training\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-1023x1536.jpg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4.jpg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>In the beginning, it may be more difficult to focus on proper breathing during exercise, but if you automate this process, it will help you eventually to:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>reduce the amount of air you need during exercise for inhaling and exhaling<\/li><li>reduce carbon dioxide production<\/li><li>improve blood circulation and heart health<\/li><li>increase efficiency in training, and thus achieve better results<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">burn fat more efficiently <span style=\"color: #ff6600\"><strong>[13]<\/strong><\/span><\/span><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,5075,28936,3738,1562,44248,8059,29715,7185,28186\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Aerobic_activities_running\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">1. Aerobic activities \/ running<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Studies confirm that the right breathing technique plays a very important role in finding the optimal running form and long-term satisfactory pace.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">As pressures caused by gravity are exerted on the <strong>diaphragm<\/strong> and surrounding organs during the run, it is very important <strong>to synchronize the breath with the dynamics of the run.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">The more consistent the breathing, the more nitrogen you get into the body.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">This dilates the blood vessels and increases the oxygenated blood flow to the heart to make it work more efficiently.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>The ratio of 3:2<\/strong> is considered optimal, which means that the three running steps with an inhale alternate with the two steps with an exhale.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">However, there are also people who prefer <strong>a balanced ratio of 2:2<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Either way, especially in the beginning, it will probably require a slight slowdown in pace in order to achieve greater concentration needed to master proper breathing techniques.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">After a few running trainings, you should learn to <strong>take in more oxygen<\/strong> and get rid of <strong>carbon dioxide<\/strong> at the same time.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Over time, thanks to better stamina and adaptation of the circulatory system to regular exercise, you will breathe less and your heart rate will decrease with a similar intensity of exercise.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">Remember, however, that <strong>proper breathing and regularity are a priority.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"6\">Whether you breathe through your nose or mouth, just take it as a bonus.<\/span> <strong><span style=\"color: #ff6600\" class=\"tadv-color\">[14-15]<\/span><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/beh.jpg\" alt=\"Diaphragmatic breathing helps during running\" class=\"wp-image-211071\" width=\"843\" height=\"617\" title=\"Diaphragmatic breathing helps during running\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/beh.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/beh-400x293.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Strength_training\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">2. Strength training<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">You might already know<strong> how to properly breathe during strength training<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">I assume that you have already heard about <strong>the concentric and eccentric phases<\/strong> and that in the first of them the air needs to be released from the lungs and during the second you can (again) inhale properly.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Breath control during strength training can help you <strong>lift more weight<\/strong> and develop more strength with less effort.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Let&#8217;s illustrate this with one of the most basic exercises &#8211; squats.<\/span> Inhale in <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\"><strong>the eccentric phase<\/strong>, just when you squat down.<\/span> And then exhale in <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\"><strong>the concentric phase<\/strong> as you extend your legs back to the starting position.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Unless you are trying to exceed your current weight record, and you are not one of the strongmen, such as Haf\u00fe\u00f3r J\u00fal\u00edus Bj\u00f6rnsson or Petr Petr\u00e1\u0161, who train almost at the limit of human possibilities and break crazy records, you should definitely avoid <strong>holding your breath.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">It is a common mistake that can cause you to have <strong>high blood pressure<\/strong>, which almost goes hand in hand with <strong>dizziness<\/strong> or <strong>nausea<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">That will definitely not support your efforts to achieve the set goals in the gym.<\/span> <span style=\"color: #ff6600\"><strong>[13] [16]<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Yogastretching\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">3. Yoga\/stretching<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">You have probably already seen the image of <strong>Tibetan monks<\/strong> in the <\/span><\/span>films. <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">They spend many hours devoting themselves to yoga, absolutely immersed in their thoughts.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\"><strong>Yoga<\/strong> has become a way of life for many people today.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\"><strong>Extra long inhales and exhales<\/strong> are best during such activities.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">The reason is simple.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\"><strong>Longer and deeper breaths, along with exhalations, can help you amplify the range of movements<\/strong> and, as I have indicated, contribute to a better perception of your own body.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">If you stop breathing during pre-workout stretching, your body will be tense and simply block itself,<strong> preventing you from stretching and increasing&nbsp;blood&nbsp;flow to the&nbsp;muscles<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">On the contrary, regular and prolonged breathing will relieve tension and help you work better with your body.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\"><strong>For stretching or yoga, inhales\/exhales of 4 to 5 seconds<\/strong> or longer are recommended.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-843x1124.jpg\" alt=\"Long inhales and exhales are important in yoga\" class=\"wp-image-211084\" title=\"Long inhales and exhales are important in yoga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n\n\n\n<p style=\"font-size:18px\"><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_High_Intensity_Interval_Training_HIIT\"><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">4. High Intensity Interval Training \/ HIIT<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">With this type of training, especially at the beginning, it can easily happen that you <strong>lose your breath suddenly and quickly<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">If you do high-intensity sit-ups for three-quarters of a minute, you are probably already breathing through mouth at the end of the first set to cope with the oxygen deficiency as effectively as possible.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">However, know that this actually <strong>reduces the level of carbon dioxide<\/strong> in the blood and inhibits the body&#8217;s ability <strong>to release oxygen into the cells<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Controlling your breathing and pace is also important during HIIT training.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">I<strong>f you&#8217;re short of breath, slow down a little<\/strong> until you can continue again.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">It is important not to overestimate your strength and to estimate it correctly so that the short phases of sprints, squats and other exercises do not alternate with the endless phases of rest.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">According to a 2017 study, the athletes who have mastered <strong>meditation<\/strong> can have an advantage doing HIIT.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">It was found that those who meditated regularly knew how to work better with the breath, and therefore they had more control over it even during <strong>high-intensity interval training.<\/strong><\/span> <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_lesson_to_learn\"><\/span><strong>What is the lesson to learn?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>Exercise improves and supports respiratory muscle&nbsp;performance,<\/strong> and the more efficiently, thanks to proper breathing, the body delivers oxygen to the muscles, the more you can focus on training.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">It does not matter whether it&#8217;s about running, strength training or yoga.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Believe that whatever your training goal is, <strong>proper breathing can affect your training and move it up to the next level.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Keep in mind that <strong>diaphragm breathing during<\/strong> (and not only) <strong>exercise<\/strong> has undeniable benefits;<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\"><strong>provides more oxygen to the muscles, reduces the speed and intensity of breathing,<\/strong> thus saving energy and, last but not least, helping to prevent abdominal pain or unpleasant <strong>side stitches.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">The next time you exercise, don&#8217;t just think about the number of reps and sets or the number of kilometers you want to run.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Keep in mind <strong>how you should breathe.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">People often <strong>can&#8217;t see the forest for the trees,<\/strong> which is why the path to the dream goal can be more difficult.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">If the article has helped you understand <strong>how proper breathing can improve your training, and how to breathe during exercise,<\/strong> share it with your friends, so that they could get closer to their training goals.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProteins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Why is it important to breathe properly during exercise? This can greatly help you on the path to your goal. Learn everything important about breathing during training.<\/p>\n","protected":false},"author":106,"featured_media":212193,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6449,7631,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-211654","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-exercise","9":"tag-healthy-lifestyle","10":"tag-workout","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Breathe Properly While Running and Exercising, and Why Is It So Important? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How to breathe during exercise? Diaphragmatic breathing contributes to training efficiency, blood circulation, heart health, and promotes fat burning.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/how-to-breathe-properly-while-running-and-exercising-and-why-is-it-so-important\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Breathe Properly While Running and Exercising, and Why Is It So Important? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"How to breathe during exercise? 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