How to breathe properly during exercise?

Every muscle in the body needs a sufficient supply of oxygen in order to perform its function fully. For this simple reason the right breathing rhythm during exercise is crucial. Shallow or held breath can then also cause other problems, such as increased retention of lactate in the muscles, muscle pain, fainting or a rise in blood pressure. A certain amount of awareness in this direction has developed in recent years, and yet, especially among beginners, you can still meet a badly set breathing pattern that considerably limits their performance. So how should you breathe when exercising, and how do you know you're doing it right? Breathe out when you tense the muscle, breathe in when you release it Correct breathing when doing any exercise can be derived simply from the contraction and relaxation of the muscle. Specifically, in the effort phase you should breathe out and in the release phase breathe in. The in-breath and the out-breath are always carried out over the full range of movement. To give you an idea, here are a few examples: How to breathe during a squat – breathe in on the way down into the bend of the knees, breathe out on the way up into standing. Breathing during sit-ups – breathe out on the way up as you tense the abdominal muscles, breathe in on the way down to the mat. How to breathe during a push-up – breathe in on the way down, breathe out on the way up. Breathing while running – breathe in every third step and breathe out over the following three steps. Training diaphragmatic breathing Besides weight training, it's important to pay attention to a correct breathing pattern in ordinary daily activities too. Only that way will you ensure the brain is well oxygenated and prevent overloading the accessory breathing muscles, which are often behind headaches and pain in the shoulders and neck. The correct type of breathing you should naturally command is called diaphragmatic breathing. Because of a sedentary way of life, however, the human body has g…