With the exception ( probably the only one)  of pearl gatherers, who dive without any autonomous equipment, breathing counts in all sports  as well as in fitness. Each sport branch has imposed its own breathing style  according to efficiency, effort timing, meteorological conditions etc.

If we take breathing as a taxonomic criterion, sports can be divided in two big groups:

1. The first one includes all the sports that use the technique of respiratory stop or blocking. The most typical among these are force sports such as athletic weight throwing, weightlifting, body building, gymnastics etc.  In short, we might say that here the anaerobic extreme is concerned  the one which imposes apnea (blocking the thorax and respiration). The main advantage of diaphragm blocking is the rising, for the moment, of the explosive force of the sportsman.  A rise in execution speed for maximum force efforts has also been observed.  The classic example is the snatch of weightlifting in which force and speed are simultaneously implied on the basis of respiratory blocking.

This respiratory blocking, inevitable in the above-mentioned sports, has also some disadvantages such as high pressure values in the thorax, abdomen and skull, high pressure on blood vessels with low feed-back through the veins etc.  Thus, due to the rising of pressure inside the eyes the aggravation of previous short-sightedness is possible.  Also, in the inferior limbs, varicose veins can either appear or worsen.  Effort in exclusively anaerobic conditions increases rigidity both in the blood vessels and in the muscles.

2. The second big group is the one of sports that do not use respiratory stop. Here we enter the realm of purely aerobic effort. The typical examples are running races, swimming, cycling etc. – generally efforts on long and very long distances.  In these events the muscular force implied is little – medium at most – the stress affecting the cardiovascular component and leading to increased cardiac frequency and pulmonary ventilation.

There is also a third category – mixed sports, both aerobic and anaerobic, in which the two techniques alternate. T his is the case of sports games, contact sports, rhythm breaking in medium distance running races, etc.  In the case of fitness, as both types of effort – aerobic and anaerobic – are present, apnea, as well as effort without respiratory blockage, is used. As far as correct respiration is concerned, there is a general rule stating that one should breath out during the most difficult part of the movement (the positive or concentric course) and breath in during come-back (the negative or eccentric course). Within these courses, we can have or not have a respiratory stop/ blockage. If we have it, it will occur at the critical point of the course.

Another breathing rule is the one that takes into consideration the dilatation of the thorax. In this case, breathing in is done on the course which allows thorax expansion, and breathing out on the movement that contracts it. In both cases, breathing in is done through the nose – in order to filter and warm up the air flow and breathing out is done through the mouth in order to be faster and more efficient.

It is interesting to know that the ‘shouting’ that we hear in many weightlifting training sessions or contests, is actually the sound of forced breathing out.

Are you using proper breathing techniques while exercising? It may be something you’ve never even thought about, but it can be a pivotal point in a successful workout. Whether you’re lifting weights (anaerobic) or going for a run (aerobic) your breathing is important in many ways. Even during your warm up stretch, paying attention to your breathing patterns can give you a better workout.

Endurance

Controlled breathing will go a long way to maintaining a steady workout. During a cardio workout, you’ll have to keep your breathing level heavier than average but you don’t want to be outright panting. If you can talk but your breathing is still laboured you’re probably in the right breathing range. Your breathing is an indication of your heart rate, and with a cardio workout, your heart rate is determining the intensity level of your activity.

Breathing may seem less important while lifting weights but that is most certainly not the case. Do not hold your breath while strength training! Your muscles need that oxygen you’re breathing in and you’ll be able to last a lot longer if you keep your breathing steady.

Blood Flow

Holding your breath in a workout or not breathing evenly can affect your blood pressure. The physical activity you’re doing has already elevated your heart rate, but adding uneven breathing can increase this and that can be dangerous if your blood pressure is already high. You’re working out to be healthier so doing something that could endanger you is only counter-productive.

Maintaining Stress

Not only will proper breathing techniques prolong your workout and keep your heart beating at a safe pace, it can also just relax you and make your workout more enjoyable. While doing your warm up and cool down stretches, take the time to breathe slowly and deliberately. This will focus you and let you really feel the progress your body has made. Controlled breathing will lower your heart rate after an intense workout and will replenish your muscles with the much needed oxygen they have used up.

Your body is a fine tuned machine and even though breathing may seem like a trivial thing it should not be overlooked. Proper breathing will give you a more effective and enjoyable workout so whether your riding a bike, doing bench presses, or holding a difficult yoga pose, just breathe!