I will be the first to admit I am a mouth-breather. 🙊
Working out can be tough and tiring. Of course, challenging yourself a little more each time you exercise is necessary if you’re trying to. But don't forget about the other, smaller tweaks that can improve your workout performance and, by extension, your results. One of those small things that can make a big difference is paying attention to your breathing.
Each time you inhale, you take in oxygen, which your body needs to function. The more that you move, the more oxygen you need. The more activity you do, the more oxygen your body needs to sustain these activities, says Benzaquen. And the more efficiently that you can deliver said oxygen to your muscles, the harder and more efficiently you can work, which leads to better results,, M.S., C.S.C.S., adjunct professor of exercise science at Florida International University in Miami, tells SELF.
Diaphragmatic breathing, on the other hand, is your best bet for efficient, effective breathing. This specific type of breathing, which engages the diaphragm muscle with every breath, involves slowly breathing in through the nose or mouth , filling up your abdominal area with air, and then slowly exhaling as the stomach collapses, explains Clancy.
“Every inhale and exhale changes the volume of the lungs, which changes the position of the thoracic spine, the ribs, the pelvis, the shoulders, and the inter-abdominal pressure,” Somerset says. For that reason, the way you breathe can impact how hard or easy it is to get through a workout. For strength training in general, breathing out on the concentric phase of the lift is the most commonly recommended technique, says Somerset. That’s because when you exhale and squeeze the air out, you increase core engagement, he explains. In strength training, a tight core equals more power and more stability—and you want to have that extra help on the most challenging part, the lift.
and increases the oxygenated blood flow to the heart so that it will work more efficiently, Montenegro explains. This will also ensure that your fatiguing muscles receive the oxygen they need to keep working. And with long-distance endurance sports in particular, a steady, consistent breath can help you maintain a steady, consistent pace, Somerset adds.
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