Rapid shallow breathing which you will see most people do in the gym is very inefficient and can cause what is called a ‘flight or flight’ response. Which is where your heart rate increases as the heart pumps faster to use what little oxygen it has been given. This will increase the stress on your body which will lead to poor physical performance and increases the recovery time.
If you were to use the full capacity of your lungs and adopt these two techniques a couple times a week you will see benefits within a few weeks.
Abdominal Breathing
Start this technique when you are completely relaxed and rested. Once you have mastered this technique incorporate it into your workout sessions.
1. Whilst laying down on the floor with your legs bent, place one hand on your stomach and the other hand on your chest. Whilst breathing look at your hands, the hand on your stomach should move more than the hand on your chest.This means you are making good use of the space at the bottom of your lungs.
2. Next, take a deep breath in through your nose and out slowly through your mouth. When you think you have breathed out fully, contract your stomach muscles to help empty your lungs completely. Breathing out should take twice as long as breathing in.
As in any sport proper breathing is best learnt so that you can perform at your best which George St Pierre knows full well (MMA Champion) who has now brought out Rushfit which is a new fitness program designed to push you.
The next breathing technique you should practise is called
Bellows Breathing
1. When you perform bellows breathing for the first time sit in a chair as it can cause hyperventilation and some people may pass out. When you are confident stand up with your arms away to your side.
2. Breath in fast through your nose and mouth, then breathe out fast through your mouth, using your abdominal muscles to empty your lungs completely. Try bellows breathing for 10 seconds, then increase by 5 seconds each time.
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