ESPJust as important to physical health as a brisk walk or weightlifting are well-timed breathing exercises. Breathing techniques between exercise reps involves taking deep, diaphragmatic breaths, in a safe, "locked out" position, to recover for the next set. ("Locking out" in exercise refers to the full extension of a joint, like a straightened arm during a bench press or a straight knee in a squat, and is generally recommended by experts to build strength, mobility, and fully contract muscles.)
Your specific technique will vary by exercise intensity: for light to moderate exercises, you may exhale during exertion and inhale during the recovery phase, whereas for very heavy, low-rep lifts, holding your breath throughout the rep to stabilize your core and increasing power is common, with a full exhale and inhale between reps. Here are some general guidelines:
• Focus on Your Breath: Pay attention to your breathing to maximize recovery and minimize fatigue.
• Find a Safe Position: If you're holding your breath, make sure you're in a stable, "locked out" position before exhaling to reset.
• Consistency is Key: Practice these techniques consistently to make them a natural part of your training.
Deep breaths during exercise provide more oxygen for your muscles and brain, improving energy and stamina while also activating core muscles and promoting faster recovery by engaging the parasympathetic nervous system. This method also enhances focus, reduces stress and anxiety, and can improve posture and stability by strengthening your diaphragm and core muscles.
