We all have faced the feeling, the rapid breathing, and the shallow constriction that makes us reach out for more air as we speed our legs, hoping to pull more air in to reach the destination faster. But, the more we try, the shallower the chest heaves, and the struggle becomes harder.

 

Breathing exercises don't take away the gasping. What they do is help you endure more and breathe better as you speed up. Most runners and sportspersons practice breathing exercises to strengthen their lungs.

Why are Breathing Exercises Beneficial?

For a healthy lung, breathing in and out is easy. As you exhale and inhale, your lungs filter the air and send out the waste gases. But when you suffer from a condition like asthma and COPD, the lungs lose their natural ability to filter which results in the entrapment of air inside, causing difficulties in breathing. As this carries on, the excess air starts building up which leaves very less room for diaphragm contractions. And, when the diaphragm does not work to its full extent, the body starts to use other muscles present in the chest, neck, and even back for breathing. Thus, the body faces lower oxygen levels. Breathing exercises can help get rid of the stale air accumulated inside and allow the diaphragm to work at its full capacity.

Breathing Exercise While Sitting

Begin by breathing through your nose instead of your mouth. This helps stimulate the parasympathetic nervous system (PNS). Relax and let your lungs inflate to full capacity.

*Why shouldn't you breathe from your mouth? Because breathing from the mouth turns on the fight-or-flight response and the adrenals, the upper lobes present in the lungs are automatically restricted.*

Exercise by trying diaphragm pushups. Lay flat on the back. Add some weight to your chest. Inhale and exhale through your nose. Inhale and wait for 2 seconds before exhaling. Increasing the time count as you carry on. Continue doing this even while trying other exercises. This will not only strengthen your lungs but also help in assimilating oxygen.  Keep repeating this to ensure that you get better at holding your breath.

*However, don't hold your breath if you have high blood pressure, brain injury, glaucoma, or any recent surgery done in the abdomen.*.

Another important aspect of breathing exercise is to free the space taken by a tight rib cage. Through these exercises, you can free some space by stretching the intercostal muscles. Inhale, wait for a few seconds and then inhale again without exhaling. Repeat through your exercise regime or in multiple intervals throughout the day.

 

Breathing Exercise While Running

One way of increasing your endurance is by strengthening your lungs. You can make this happen by following rhythmic patterns. Learn how to breathe in air through your diaphragm. That means you will have to inhale through your belly. The contraction caused in doing so will help your rib cage expand and provide a larger volume in the chest to draw the air into the lungs.

The key to any breathing exercise is to allow your diaphragm to work to its full potential. Inhaling more air means providing more oxygen to your circulatory system which will allow your muscles to work better.