nose and mouth. It continues to the pharynx, larynx, trachea, bronchi and smaller tubes called bronchioles. From there it travels to the alveoli (small sacs in the lungs).
Each one is surrounded by tiny capillaries where red blood cells emit carbon dioxide and pick up oxygen through a process called “gas exchange.” Breathing correctly helps maintain the most effective concentration of oxygen and carbon dioxide from the blood. The need to remove carbon dioxide, not oxygen consumption is a major driving force behind almost all respiration.
The harder we work the more oxygen is needed and produces more carbon dioxide. As a result, circulation speeds up to deliver oxygen to the muscles so that they can keep moving.
How does one breathe during exercise?
Proper diaphragmatic breathing is essential. Stress, poor posture and other factors can lead to shallow breathing which can result in discomfort in the chest and back muscles and even weaken the muscles in the lower back and pelvic floor. One way to ensure that we’re breathing properly is to place the hands on the lower ribs. You will feel them inflate and deflate like a balloon as you breathe. This allows the lungs to expand.
Here are some helpful tips to ensure that you’re breathing right during exercise:
- If you’re prone to holding your breath, count each rep out loud.
- Try not to bend over if you can’t catch your breath. Stand tall and clasp your hands behind your head.
- Use the talk test to determine if the exercise is intense enough. If you can talk or hold a conversation, increase the intensity.
- When cooling down or stretching breath slow. It helps with recovery.
Jaena Mebane, a graduate of Fordham University-B.A., Fitness Professional, Bodybuilder and creator of GLUTEUS FABULOUS. My motto is “Inspiring Others to Live a Healthy Lifestyle, Mind, Body and Soul.” You can find me on Instagram @gluteus_fabulous