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Breathing is an act that is done unconsciously day after day. It is an automatic action of the organism that allows you to be alive and active.

Although breathing is an automatic act, taking control of it and adapting it to the demands of your physical activities will allow you to perform better in your workouts. To achieve this, you must be able to monitor and master your diaphragm. While this is the muscle that makes the air push outward.

Working on your breathing properly will make your sports results better, like the symptoms of overwork. Learning how to work the breathing will increase the benefits of the body and its restoration.

Tips for monitoring your breathing if you play sports

Knowing the breathing control exercises will help you focus your body and psyche properly and become a more effective athlete. Learn four ways to monitor your breathing and practice them in your exercises.

Yogic breathing

Using the yoga breathing genre will help you thrive in your breathing control and you will be able to apply it in any sport. In addition to this, this practice means comfort to your body because it is done sitting down.

Yogic breathing tries to feel your breathing as a step prior to its control. The aim is to be able to reduce or increase the speed of your breathing.

To know how to perform yogic breathing you must:

  1. Sit with your back straight, your chest wide and your shoulders relaxed.
  2. Close your eyes and breathe in and out through your nose. Try to stop the breathing face down and create an inhalation of four seconds and four seconds of exhalation.
  3. After setting this breathing rhythm, it will begin to constrict the back of your throat, generating a sound similar to that of the ocean.
  4. Repeat this exercise for five minutes, always trying to maintain this approach in all circumstances.

Pre-workout breathing

This activity teaches you how to supervise the attention of each breath. This movement helps to center your body even before training.

To do this, you must take a number of steps:

  1. Sit in a comfortable place where you can have your shoulders relaxed and your chest open.
  2. Close your eyes and start breathing slowly from the inside out with your nose.
  3. After ten inhalation-exhalation cycles, take your right thumb and plug your right nostril. Vacuum slowly through the left nostril.
  4. Repeat the same movement but to the contrary.
  5. Repeat this methodology for ten cycles.

Intra-training breathing

This movement improves the strength and results of the exercise. To achieve this you must continue with the following steps:

  1. Stand up, with your shoulders relaxed and your feet open at the hips.
  2. Inhale extremely through your nose, hold your breath and pull your ribs out.
  3. Hold this position for about five seconds, then breathe out through your mouth and release fifty percent of the pressure generated.
  4. Inhale deeply through your nose and hold the tension for five seconds before you breathe out through your mouth.
  5. Cycle 4 rounds with this breath and then rest for 30 seconds.

Recovery breathing

After finishing the exercise, and to achieve the best possible results, you have to change your breathing while you stretch and finish your training. For this you will need to do the following: breathe through your nose slowly for five minutes. No situation is going to be necessary, but it is going to be focused on the realization.

Now you know four ways to work your breathing to achieve the best sports results. Introduce these techniques into your training routine and become an effective athlete.

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