How to Breathe Correctly During Physical Exercise

The respiratory process plays a significant role in the cardiovascular system, being primarily responsible for transporting oxygen from the environment to all tissues in the body, but also for the elimination of carbon dioxide produced as a result of m.. etc. muscle work. During a minute of rest, a person breathes an average of 16 times and lung ventilation fluctuates between 6 and 8 litres per minute. During work, it can increase to over 100 litres and during intensive exercise, the values can be even higher. The respiratory process occurs automatically, so people do not pay attention to it, which can lead to disturbances. This can result in m.. in. excessive fatigue, frequent headaches, concentration problems, or lack of power for physical activity. Many adults are not aware of this problem and breathe incorrectly. This can be due to a sedentary lifestyle and excessive stress, which leads to shallow and irregular breathing. It is also important to remember to breathe appropriately during physical exertion. The correct combination of breathing and movement is crucial for overall health, work efficiency, and achieving high sports results.

Breathing during training is highly significant, particularly during intense workouts. In such situations, the ability to breathe optimally and rhythmically becomes a crucial factor. Mastering appropriate breathing is not straightforward, especially due to the broad range of sports disciplines, but regardless of the activity type, breathing education should be combined with movement technique learning. This implies that the basic elements of a specific activity should be learned first, and then integrated with the pattern of breathing. The management of correct breathing rhythm is essential in maintaining central body stability. Any pain experienced in the lower back region during activity and training might be due to improper functioning of the respiratory muscles, such as the diaphragm which plays a key role in stabilizing the spine. A rigid trunk during each movement should safeguard the core, keeping it in a biomechanically neutral position. It's worth noting that any activity, for instance within the hip joint, is associated with the engagement of back extensors and respiratory muscles that stabilize the abdominal pressure. Inadequate operation of respiratory muscles, weak posture control, and issues with stabilization can cause degenerative changes in the spine, vertebral discs, and herniated discs. Another important point to highlight is that during various exertions, respiratory muscles, such as external intercostal muscles or the aforementioned diaphragm, also become fatigued. This is due to the increasing workload and accumulated metabolites, which raise the blood level in the respiratory muscles, thereby limiting its transport to the limbs' tissues. The increased amount of metabolites leads to heightened sympathetic nervous system activity, causing a general constriction of blood vessels. This results in a disturbed blood flow through the vessels to the limbs and intensified fatigue during physical exertion. In a study, it was shown that through respiratory muscle training, one can improve their endurance and thus limit the increase in lactic acid concentration (L. Perenc, B. Karczmarek-Borowska, M. Tymczak 2016). The manner in which daily breathing occurs is also significant, primarily in setting up individual body segments. In a study, it was proven that excessive mouth breathing can contribute to the forward inclination of the head, causing neck elongation (R. T Okuro et al. 2011). This disrupts the regulation of breathing depth and respiratory tract patency. Moreover, an incorrect upper body posture leads to muscular imbalance and weakens the diaphragm's action. Such a position forces the engagement of a larger number of structures for work, particularly the sternocleidomastoid muscle, which raises the chest and reduces its mobility. Breathing through the mouth negatively impacts respiratory biomechanics and exertional efficiency, while forward head protrusion occurs as a result of compensation to improve the performance of respiratory muscles.

In numerous gyms, a breathing strategy is recommended that involves inhaling air during the eccentric movement (stretched muscle) and exhaling it during the concentric movement (muscle contraction). For less intense exercises, this technique is essential and much safer than the lack of controlled breathing. However, when dealing with heavier weights that require full control of movements along with appropriate muscle force and stabilization of the spine, the aforementioned strategy may not suffice. In such situations, it is advisable to apply the Valsalva maneuver, which involves holding one's breath with a closed throat while the chest muscles and abdominal cavity exert pressure. This means that breathing should occur between sets of repetitions, resulting in a stabilization of the spine during training.

Excessive respiration is associated with deeper inhalation of air into the diaphragm, which lowers vertically during inhalation, causing the lower ribs to rotate outwards. During this process, the internal organs move equally in every possible direction (downward, sideways, frontward, rearward), and the entire breathing movement takes place in a three-dimensional manner. The pelvic floor also experiences a change in position, lowering vertically under the influence of the respiratory wave. During exhalation, all organs return to their original position, the diaphragm rises, and the abdominal cavity reduces its volume. The process of breathing through the diaphragm does not appear complicated, but it may require time to implement in some cases, as changing well-established habits is more difficult than learning new patterns. Mastering this breathing technique can bring many benefits, especially in the context of physical activities and sports, but also in daily life, as it improves both mental and physical health. Diaphragmatic breathing can also be used as a measure to reduce physiological and psychological stress by lowering blood pressure and cortisol levels in the body.

Transverse diaphragmatic breathing, also known as lower costal breathing, occurs in a three-dimensional manner within the abdomen and lower part of the chest. This pattern is often confused with abdominal breathing, in which the work takes place only within the abdomen and involves its exploration, which may negatively affect proper body posture. In order to master the technique of proper transverse diaphragmatic breathing, it is important to pay particular attention to a slow and careful execution. The exhalation phase should be significantly longer than the inhalation stage. During the training of this respiratory technique, it may be beneficial to place the hands near the lower ribs, sternum, and abdomen. Air should be inhaled through the nose. An example exercise sequence may be: 1. Inhale through the nose, 2. Slowly extend the exhalation phase through the mouth, 3. 3-4 seconds pause, 4. Re-inhale through the nose with full concentration on directing the air towards the lower costal region. Once this sequence has been mastered, it can be incorporated into daily activities, such as cleaning, cooking, stretching, or walking. A balloon can be a useful tool to learn the technique of transverse diaphragmatic breathing. Filling the balloon with air according to the aforementioned instructions will help in fully mastering the extension of the exhalation phase, which may not be intuitive for most people.

Breathing is an automatic process that the body performs without conscious effort. However, paying attention to this process can bring many benefits, as controlling the gas exchange and the ability to use the breathing muscles effectively can improve performance during exercise and positively impact daily functioning. This process does not require specialized equipment or a significant time investment – the body takes in oxygen every 4 seconds, and a person breathes about 1000 times in an hour. This means that this skill can be developed anywhere and anytime. It is therefore worth focusing on the depth and rhythm of breath, as long-term control of oxygen intake can bring numerous health benefits.