Life begins with inhalation and ends with exhalation. There is no good health with bad breathing, no clear mind with little oxygen, no good training and sports success with bad breathing technique, so start listening to your breathing.
Breathing is the most important life process in the human body, and oxygen is a basic life supplement. If we know that we can live without oxygen for only 2-3 minutes, it will be clear to us how important it is how we will consume oxygen. We can not take breathing for granted and therefore we need to know how important it is if we do so in order to have enough oxygen in our body. Elimination of toxins is a subsequent important reaction.
Dr. Otto Warburg in his two-time Nobel Prize winner proves the problems of insufficient oxygen intake or insufficient elimination of toxins. “If we deprive cells of 35% of the oxygen they normally need for basic functions, in 48 hours they have irreversible damage that is often carcinogenic.”
Proper breathing ensures efficient activity of the whole body. Rational and well-synchronized respirations avoid unwanted problems such as fainting, muscle weakness, and headaches, especially during physical activity when there is larger consumption of oxygen.
Normal health capacity is achieved by proper and deep breathing, by inhaling through the nose and exhaling through the mouth. The basic function of the nose is actually to heat and humidify the air, and sometimes to retain larger dust. We distinguish three types of breathing:
– Abdominal breathing is the most effective model. On inhalation the lungs dilate by lowering the diaphragm, and on exhalation the muscle rises. Diaphragmatic excursions move all the abdominal organs, which improves their work, consumes the least energy, and is the most efficient.
– Chest breathing with the help of the thoracic and intercostal muscles is less respiratory efficient.
– Breathing with the upper chest that is moved by lifting the collarbones is shallow and least effective.
Abdominal breathing, as the type we are born with, is the most efficient way of breathing that allows maximum performance in physical activity. It is essential to inhale strongly before each effort, and to exhale slowly and maximally to ensure safe oxygenation with strong elimination of carbon dioxide as a final product. The depth of breathing should correspond to the effort.
Deep, well-synchronized, balanced and calm breathing is a basic recommendation for good physical and psychological optimum.
Deep and effective breathing techniques are part of a well-prepared training depending on the specifics. In anaerobic types of exercise, a good intake of oxygen is important for the fat to be converted into useful energy, ie. to have the expected fat melting.
In gyms, the basic principle is deep exhalation.
There is no golden rule in racing sports, but the recommended rhythm is 2: 2 or two steps with inhalation and then two steps with exhalation. Of course, the rhythm and dynamics are specific to certain sports activities. The discussion of nasal breathing by exhaling through the mouth for now wins with arguments.
In high-intensity and contact sports, deep inhaling is recommended by tightening the body at the moment of action.
In any case, all the principles are the same, and everything else is nuances. Therefore, listen to your breathing and learn to breathe properly.