How to Breathe During Exercise
Proper breathing during exercise is important to maximize your workout. When you work hard during exercise, all of the systems in your body are working harder too, including your lungs. As long as you stay within the recommended heart rate range, this is a good thing! (You can check your target heart rates by age at this site.)
Naturally, as your exertion level increases, the pace and volume of your breathing will increase as well. Some people feel self-conscious or embarrassed about their loud breathing during exercise, especially during a group class or walking quickly or jogging together.
If you happen to feel this way, we would encourage you to shift your focus and not let it stop you from challenging your body. Instead of feeling self-conscious, remember that it's not just you — louder breathing is a normal, healthy response and happens to everyone during exercise. Instead of focusing on the negative, choose to think about how you're doing whatever it takes to be healthy, and that your body is thanking you!
You should also try different breathing tips to see if they help you exercise better or feel less self-conscious. Tune into your breath, experiment with these tips, and find what works best for you!
Belly Breathing: Instead of shallow chest puffs, engage your diaphragm. Fill your belly with air on each inhale, feeling it expand outwards. This maximizes oxygen intake and works your core.
Find Your Rhythm: Match your breathing to your activity. For a steady-state exercise like running, try a 2-in, 2-out rhythm (two steps inhale, two steps exhale). For strength training, exhale on exertion (e.g., squat inhale, press exhale).
Use Your Nose: Do nasal breathing whenever possible. It filters, warms, and humidifies air, protecting your lungs and optimizing oxygen absorption. For extra exertion, it's okay to use your mouth, but prioritize nose breathing as much as possible.
Pursed-Lip: When you feel breathless, pursed-lip breathing helps calm you down. Inhale through your nose, purse your lips as if whistling, and slowly exhale. It helps to slow your breathing rate and promotes oxygen exchange.
Active Exhale: Actively engage your core muscles to forcefully exhale. This pushes out stale air and creates a vacuum for a deeper inhale.
Don't Suppress It: If you feel embarrassed and try to reduce the pace or volume of your breathing, you'll do more harm than good to your body. Remember that you have every right to work out hard, take up space, and move your body.
Always Warm Up: Don't jump into intense exercise cold. Start with stretches and belly breathing to prime your lungs and warm up your core.
Stay Hydrated: Proper hydration ensures your blood carries oxygen efficiently. Keep a water bottle handy and sip regularly throughout your workout.
Listen to Your Body: Don't be afraid to adjust your breathing pattern based on how you feel. If you start to feel dizzy or lightheaded, slow down your breathing and focus on exhaling more completely.
Breathe During Cool-Down: Don't forget to breathe during your cool-down. Continue deep belly breaths for a few minutes to help your heart rate and oxygen levels settle down.
Like any skill, mastering your breath takes practice. Be patient and keep trying these techniques!
