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Do you ever pay attention to your breathing? This is called conscious breathing. It's a gentle and deep-breathing exercise that involves slowing down breathing and remaining completely focused on it. To try conscious breathing, do the following exercise.
We often forget that breathing requires various muscles, including the diaphragm, a muscle located under the lungs and causes the stomach to rise. Breathing with the diaphragm is essential and beneficial. When you are calm, the diaphragm expands as the lungs extend downwards. When stressed, the diaphragm tenses up, preventing the lungs from fully extending. This means that breathing occurs only in the chest and is incomplete.
If you want to become more efficient, you need to work on your breathing. When weight training, be sure to use abdominal breathing between exercises or during your recovery times. This helps bring more oxygen to the muscles between reps and can give you better results.
By using abdominal breathing, you'll take in more oxygen and evacuate CO2. Try this exercise.
To breathe well during effort, try to be as regular and smooth as possible. Your exhale should be two to three times longer than your inhale. Inhale through your nose and exhale through your mouth. Try to keep your breath steady and even, even when the intensity rises. During your recovery times, take the time to breathe deeply and fully to meet your oxygen needs.
Based on ten breaths per minute, you should:
To take your breathing work one step further, you can try the Breath Play technique during your next spinning workout (for instance): this technique aims to make your exhale active. Exaggerate and vocalise your exhale: say "Ssss-ssss-ssss" (or 1-2-3 mentally) as you breathe out. As you inhale, say "Aaa-aaa" (or 4-5 mentally). This technique can improve your performances during your workout.
Working out regularly can improve your lung capacity. Over time, you learn to control your respiratory rate and eventually lower it. To improve their results, many athletes incorporate breathing techniques into their training plans. Gentle gymnastics, such as yoga, tai chi, qi gong and relaxation, bolster well-being and recovery. They also improve cardiovascular fitness and technique.
By learning to control their breathing, athletes are able to beat stress during competitions. They have the tools they need to calm their mind and increase their mental strength, even on a day-to-day basis.
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