Updated: Aug 17, 2020
TRY THESE EXERCISES TO REDUCE STRESS AND STAY CENTERED.
Managing stress can be hard to do with the chaotic fast pace of our everyday lives inside the gym or out. Practicing proper breathing techniques are fundamental to managing stress and remaining centered mentally and physically. Even in the most hectic or calm environemnt sometimes we need to stop and just breathe to regain a little mental clarity.
"For patients, the value of good breathing techniques can be phenomenal."
says Dr. Gustavo Ferrer, a pulmonary specialist.
"Practicing breathing exercises can help them not only breathe easier, but also control anxiety,"
So whether you're training for a marathon, revving up your strength training protocol in the gym, or working out for the first time, good breathing techniques are vital for proper progression and reaching peak performance.
Pucker up is the first exercise, this breathing can help you take fewer breaths, as it opens your airways, allowing for more new air to come into your lungs while more old air is moving out of your lungs
Technique: Start with your lips pursed, then breathe in through your nose and take a slow exhale out through your mouth (twice as long as you inhaled), your lips stay puckered the whole time.
Belly breathing, your diaphragm is where good breathing starts since this muscle is located right below the lungs and helps control breathing. . Diaphragmatic breathing (belly breathing) can help strengthen this important muscle reducing the number of breaths you take.
Technique: Lie on the floor and place a light object on your abdomen. Breathe in through your nose and take a slow exhale while watching your belly move up and down as it fills with air. This exercise can also be performed standing up or sitting down: Put one hand on your abdomen and one on your chest. Take a deep breath and watch your belly rise as you inhale and fall as you exhale.
Rhythmic breathing. This exercise helps you regulate your breathing, and capture more oxygen; allowing you to slow your breaths and relax your muscles.
Technique: This can be performed from any position, from sitting, standing, in the lotus position, walking etc. start by taking a deep breath in and tense your muscles, as you begin to exhale, relax your muscles, keeping this movement slow—take a breathe every 5 seconds— and try to get into a rhythm.
Brething techniques taken from Dr. Gustavo; author from Sports Illustrated