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Breathe Control for Beginners

 


When most people think about proper exercise, they think about getting their heart rate up to a specific level while doing cardio or engaging in resistance training using the right form to build bigger muscles safely. However, breath control is another important facet of working out as it helps improve your performance, increases your fat burn, and can even prevent dizziness. How do you control your breath for all of these positive results, especially if you are a beginner?

Breathe Control During Cardio

One of the common military breathing techniques involves breathing using a 3-to-2 ratio while doing cardiovascular exercises. This means that you’re going to inhale to a count of three before exhaling to a count of two. For instance, if your cardio activity of choice is jogging, you’re going to inhale for three steps and exhale for two.

Breathing in this fashion helps slow your heart rate while expelling more carbon dioxide from your body at the same time. In layman’s terms, this means that you’ll have higher levels of endurance and stamina, which means that you’ll find it easier to finish your exercise sessions.

Breathe Control During Resistance Training

Breathe control during resistance training is different than during cardio sessions as you don’t have to count at all. Simply exhale when you’re exerting the most force or contracting your muscles, such as when you’re lifting weights or pushing against your resistance bands, and inhale when you’re returning to your starting position.

Not only do you get less-than-stellar results by not breathing correctly during resistance training, but it can actually be harmful to your health. Some issues that breathing properly can help you to avoid include hernias, high blood pressure, and straining of your blood vessels. Therefore, it is important to pay close attention and not hold your breath when engaging in this type of exercise.