Latest news with #breathing
CNA
4 days ago
- Health
- CNA
Does breathing actually matter for your workout? Here's what works and what doesn't
Of all the things to worry about when working out – what exercise to do, how fast to go, how much to lift – breathing seems like it should come near the bottom of the list. You do it automatically, so why complicate things? To a certain extent, experts say, that approach is correct. As your exercise gets harder, your body naturally produces more carbon dioxide and you breathe faster to expel it and bring in as much oxygen as you need. 'Your body should more or less increase or decrease your breathing in relation to your effort and need,' said Dr Brian Y Kim, a professor at University of California, Irvine, and a team doctor for its athletic programme. However, research suggests that some breathing techniques, like diaphragmatic breathing, can help with performance during aerobic or high intensity anaerobic activities and also encourage recovery. For other popular breathing strategies, like nasal breathing, there isn't much evidence that it can improve athletic performance. The most important thing, experts said, is to avoid short, shallow breaths while exercising and make sure you're getting as much oxygen as possible. Beyond that, here's what fitness experts say about how the way you breathe can – or can't – affect your workout. BELLY BREATHING CAN HELP A LITTLE DURING AEROBIC WORKOUTS If you are interested in breathing more effectively to improve exercise performance, the first thing to try is diaphragmatic or belly breathing, said Judd Van Sickle, director of the sports performance and wellness programme at UC Davis Health. The diaphragm is a muscle at the base of your lungs, and learning to take deep breaths from your belly, not just the chest, helps deliver more oxygen to your body, he added. If you aren't sure how to belly breathe correctly, he suggested practising what's called 'crocodile breathing.' Lie face down on the floor, with your hands under your forehead. As you breathe with your abdomen pressed into the floor, you'll find you need to expand your lower back and ribs out to the side to get a full breath. This is what belly breathing feels like. Next, try doing the same thing with each breath at some point as you go about your day and then when you are exercising. While research shows practising diaphragmatic breathing during exercise might only result in a 3 to 5 per cent improvement in performance, this type of breathing can bring other positive health benefits, including helping to reduce blood pressure and lowering resting heart rate. FOR RECOVERY, CHANGE UP THE RHYTHM Once your workout is done, what's the best way to breathe to bounce back more quickly? The key to recovering faster is to slow down your breathing. One way to do this post-workout is with box breathing: Inhale for four seconds, hold your breath, exhale for four seconds and then hold your breath for another four seconds. Another technique is to make your exhale longer than your inhale, said Anatolia Vick-Kregel, senior assistant director of health and well-being at Rice University. 'When you inhale, your heart rate speeds up, when you exhale, it slows down,' she said. 'Take some deep breaths with emphasis on that exhale.' DON'T MAKE IT TOO COMPLICATED Over the last several years, some wellness influencers have claimed nasal breathing can improve exercise performance. Breathing through your nose can have some benefits for people with asthma, Dr Kim said, because the air gets warmer and more humid as it goes through the nose and into the lungs. However, Van Sickle said more research is needed to show it can improve performance more generally. The harder you exercise, the more difficult it is to breathe through your nose. If you try to breathe through your nose during a HIIT workout or sprints you'll probably experience what's called ' air hunger,' Dr Kim said, when your chest gets tight and you're gasping for air. 'It's not something that you want to try right away on a hard run,' he said. In addition to nasal breathing, some coaches recommend specific breathing cadences while running, like inhaling for three steps and exhaling for two. However, research suggests that the best breathing rhythm for running is probably just breathing naturally. Your body often already synchronises breathing with movement – inhaling when one foot hits the ground and exhaling with the other, which can help reduce muscle fatigue, especially at high intensity or during long workouts. The bottom line, especially if you're new to exercising, is to just breathe normally, Dr Vick-Kregel said. 'We want people to exercise and enjoy it, not feel like they're being suffocated.'
BBC News
10-07-2025
- BBC News
Woman brings traditional Indian yoga to island
A woman who is hoping to share her culture with others has started traditional Indian yoga sessions in Singhal, who is Indian, moved to the island earlier this year ago after living in Malta for six years, where she also taught this type of Indian yoga focuses areas like breathing techniques and holding postures to improve physical and mental said she took up yoga to deal with a slight neck pain and had found it "helps you find that stillness in your body". Patricia McMahon has started attended some of Ms Singhal's yoga classes after a friend recommended them to said "it's been great" and "the breathing exercises in particular have been very relaxing".Ms McMahon added: "This has been really helpful especially when you're trying to relax after a stressful day at work". Ms Singhal, who learned how to practise yoga in her home country, said the aim was to teach the sessions on the beach."It feels so much more powerful in nature," she said."You just show up and when you start practising over and over you will start getting flexible... having yoga in your life helps you find that stillness in your body."Ms Singhal praised the wider community in Jersey for welcoming herself and husband Turban Banerjee to the island. 'Fell in love' Mr Banerjee said he first came to Jersey two years ago for a work project."I went out to the beach in St Helier and immediately fell in love," he said."Everyone helps each other and we are really grateful and happy that we moved here."Ms Singhal added: "People are so amazing, they're just so warm and people smile at you as you pass, which you don't find in a lot of other places."More information on the yoga sessions is available on Facebook.
Health Line
09-07-2025
- Health
- Health Line
Complications of Asthma
Key takeaways Asthma can lead to both short- and long-term complications, affecting breathing, daily activities, and sleep quality. Allergens, irritants, physical activity, and emotional or medical factors can trigger common asthma flare-ups. If asthma symptoms don't improve after using an inhaler, seeking immediate medical attention is crucial to prevent severe complications. Asthma causes inflammation and narrowing of the airways and can worsen over time. While there is no cure for asthma, early treatment can help prevent complications from developing. These complications can be short term, such as asthma attacks, or long term, such as obesity or depression. Read on to learn about the possible complications of asthma and how to potentially prevent them. When to get immediate or emergency care If your asthma symptoms do not improve after using an inhaler, it's best to get immediate medical attention. You may need emergency care if you have: extreme difficulty breathing severe chest pain difficulty walking or talking bluish tint to the skin or lips Complications of asthma Asthma complications occur for various reasons. Common flare-up triggers include frequent or heavy exposure to irritants or allergens, such as: pollen dust mites pet dander cigarette smoke household cleaners In addition, some people are more prone to flare-ups after participating in physical activity. This is known as exercise-induced asthma. Emotional and medical factors can also trigger asthma complications. A doctor can help you identify your individual asthma triggers. Knowing them can help you manage your asthma. Keep a record of each attack or flare-up to pinpoint the underlying cause. Insomnia and sleep deprivation Some people with asthma experience most of their symptoms during the night, known as nocturnal asthma. This can lead to sleep deprivation, which can negatively affect your overall health and contribute to other health conditions, including increasing the risk of diabetes and reducing your immune system function. It can also increase your risk for depression. Lack of exercise Asthma may prevent some people from participating in exercise or sports. Though exercise can trigger asthma, it can also help strengthen the lungs and cardiovascular system. Not getting enough exercise can increase the risk of: diabetes high blood pressure weight gain depression »MORE: Learn how to exercise with asthma. Medication side effects Treating asthma frequently involves medications like glucocorticoids and leukotriene inhibitors. These medications can potentially lead to side effects that may be more likely if you use them over a long period of time. Side effects can include: rapid heartbeat hoarseness throat irritation oral thrush, a type of oral yeast infection insomnia gastroesophageal reflux disease (GERD) increased eye pressure, which can worsen glaucoma osteoporosis and worsening postmenopausal osteoporosis If you find you need to use prescribed asthma medications more frequently or they aren't managing your symptoms as well as in the past, it's best to talk with a doctor. They may recommend changes to your treatment plan. Airway remodeling For some people, asthma causes ongoing chronic inflammation of the airway. This can lead to permanent structural changes in the airways, known as airway remodeling. Airway remodeling includes all the alterations in structural cells and tissues in an asthmatic airway. Changes in the airway can lead to: loss of lung function chronic cough airway wall thickening increased mucous glands and mucus production increased blood supply in the airways Asthma attack and respiratory failure People with severe asthma also have an increased risk for respiratory failure. Respiratory failure occurs when not enough oxygen travels from the lungs to the blood. Life threatening asthma is rare, but it tends to cause symptoms that get progressively worse over several days. Ask your doctor more about your treatment options and how to manage your condition if you believe you may have severe or unmanaged asthma. If respiratory failure isn't treated immediately, it can lead to death. Recovery from respiratory illness While asthma doesn't increase your risk of respiratory illness, it can affect how long it takes for you to recover. This may include illnesses like pneumonia and COVID-19. Treating asthma complications If you experience asthma complications, it's best to contact your doctor as soon as possible. If your symptoms are severe or concerning, seek emergency medical attention. At the hospital, you may be given oxygen through a face mask or nasal tube. You may also need a fast-acting medication or a dose of steroids. If your asthma attack is severe, the doctor may insert a breathing tube into your airway to maintain airflow into your lungs. You will be monitored closely and given appropriate treatment to help you recover. It's important to follow your treatment plan closely to help manage your asthma symptoms and prevent exacerbations. The bottom line Asthma can be a serious condition, but with proper care, it's possible to live a healthy, active life. Treatment can help you manage your symptoms. It's important to know when to talk with a doctor if you have asthma complications. Consider making an appointment if you have asthma symptoms with little or no exertion or if the frequency of your symptoms increases and you have to use an inhaler more often. Your doctor may need to adjust your treatment.
New York Times
07-07-2025
- Health
- New York Times
Does Breathing Actually Matter for Your Workout?
Of all the things to worry about when working out — what exercise to do, how fast to go, how much to lift — breathing seems like it should come near the bottom of the list. You do it automatically, so why complicate things? To a certain extent, experts say, that approach is correct. As your exercise gets harder, your body naturally produces more carbon dioxide and you breathe faster to expel it and bring in as much oxygen as you need. 'Your body should more or less increase or decrease your breathing in relation to your effort and need,' said Dr. Brian Y. Kim, a professor at University of California, Irvine, and a team doctor for its athletic program. However, research suggests that some breathing techniques, like diaphragmatic breathing, can help with performance during aerobic or high intensity anaerobic activities and also encourage recovery. For other popular breathing strategies, like nasal breathing, there isn't much evidence that it can improve athletic performance. The most important thing, experts said, is to avoid short, shallow breaths while exercising and make sure you're getting as much oxygen as possible. Beyond that, here's what fitness experts say about how the way you breathe can — or can't — affect your workout. Belly breathing can help a little during aerobic workouts. If you are interested in breathing more effectively to improve exercise performance, the first thing to try is diaphragmatic or belly breathing, said Judd Van Sickle, director of the sports performance and wellness program at UC Davis Health. The diaphragm is a muscle at the base of your lungs, and learning to take deep breaths from your belly, not just the chest, helps deliver more oxygen to your body, he added. Want all of The Times? Subscribe.
Yahoo
05-07-2025
- Health
- Yahoo
Every breath you take affects how you move. Here's how to fix both
Dana Santas, known as the 'Mobility Maker,' is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book 'Practical Solutions for Back Pain Relief.' If you've been dealing with persistent tension, poor posture or nagging pain, it's worth checking in on your breathing. How you breathe not only reflects your movement quality — it also holds the power to change it for the better. Most people understand breathing's role as a life-sustaining function with stress-relieving properties. (Think — deep inhale, deep exhale.) But the way you breathe can also reveal how efficiently and effectively you move — and improving your breathing can help your body break out of a bad cycle of tension, imbalance and strain. When breathing becomes shallow and rapid, it doesn't just affect oxygen exchange — it disrupts the foundation of how your body functions. That's why much of my work in professional sports focuses on teaching the fundamentals of breathing biomechanics. I've seen firsthand how poor breathing patterns lead to mobility limitations, posture problems, chronic pain and increased risk of injury. In today's high-stress, screen-focused world, these same dysfunctional breathing patterns are common across all walks of life. But you can address faulty breathing by developing a better awareness of your patterns and practicing proper technique for a few minutes every day. Here's how to unlock your superpower. Breathing is one of the body's most fundamental movement patterns — occurring on average more than 23,000 times a day — and the diaphragm's contractions play a key role. Under stress, however, your body naturally shifts into the nervous system's sympathetic or fight-or-flight mode, driving faster, shallower breaths from the upper chest. Over time, especially with chronic stress, this becomes the default breathing pattern. Your breathing becomes more vertical — up in your chest and neck — rather than expanding your lungs and rib cage horizontally. This upper-chest pattern bypasses your diaphragm, forcing muscles in your neck and shoulders to take over the work of pulling in each breath. When your diaphragm isn't functioning properly, it can't fulfill its secondary role as a postural stabilizer because true core engagement requires this large muscle to work in harmony with your deep abdominal and pelvic floor muscles. Because the diaphragm attaches to both your rib cage and your spine, poor engagement creates core instability and shifts your rib cage position. As your rib cage moves out of alignment, your spine and head follow, and because your shoulder blades glide over your rib cage, your shoulder position and function are also affected. Forward head posture develops as your neck extends and your rib cage lifts and flares. Moreover, rib mobility decreases, which restricts mid-back rotation and extension — essential for healthy movement patterns. Overall, mobility suffers and injury risk increases as your body reacts to increasing core instability by creating protective tension and muscular compensations — often straining the lower back. This creates a vicious cycle: Your breath affects your posture, your posture affects your breath, and both affect how you feel and move. People frequently try to address these problems with stretching or strength work alone, but without changing your breathing mechanics, you will remain stuck in dysfunctional patterns. One of the simplest ways to evaluate your breathing is by lying on your back with your knees bent and feet on the floor. Place your hands on your lower ribs on either side of the area where your rib cage splits below your sternum. Spend a few moments taking some deep breaths, noticing where the movement happens. If you experience tightening or movement in your neck, upper chest or shoulders, or your ribs barely move, those are signs you may be breathing shallowly and not using your diaphragm effectively. Rather than focusing on so-called 'belly breathing' — a term often used to encourage relaxation but biomechanically misleading — focus on rib mobility and diaphragm function. The slight expansion of your abdomen is the result of increased intra-abdominal pressure, not air filling your belly. Overemphasizing belly movement can inhibit proper rib cage expansion and diaphragm mechanics over time. Try taking a few more breaths, directing your breath into the lung space under your lower ribs. With each inhale, feel for lateral expansion of your ribs under your hands. With each exhale, feel your rib cage move down and your lower ribs move in, promoting a natural core engagement to support the movement. If you identified potential issues with your breathing pattern, the next step is learning to retrain it. While many people focus on taking deeper inhales to improve breathing, the real key to breaking dysfunctional patterns lies in how you exhale. It's the exhale that plays a pivotal role in regulating your nervous system, restoring diaphragm function and improving your tolerance for stress — both physical and emotional. When you exhale fully and slowly, you stimulate your parasympathetic nervous system, the branch responsible for calming your body and promoting recovery. A long, complete exhale also helps reset your diaphragm position, allowing it to contract more effectively on the next breath. Although oxygen tends to get most of the attention, this process is closely tied to carbon dioxide tolerance. CO₂ is what triggers the urge to breathe. But when you chronically overbreathe — taking in more oxygen than your body can use — you reduce CO₂ levels too quickly. This can make your chemoreceptors, the specialized sensors in your brain stem and arteries that monitor CO₂ levels in your blood, overly sensitive, causing feelings of breathlessness even when oxygen levels are adequate. Training yourself to tolerate slightly elevated carbon dioxide levels through long, slow exhales can improve your respiratory efficiency and build stress resilience. Sit comfortably with your hands on your lower ribs to monitor and guide movement. Inhale through your nose for a count of four. Exhale slowly through your nose or mouth (whatever feels best for you) for a count of eight. Pause briefly for a count of two at the end of the exhale. Repeat this pattern for 10 to 12 breaths, keeping your face, jaw, neck and shoulders relaxed. Practice this daily, gradually increasing to a 5:10 or 6:12 ratio as you build tolerance. This breathwork helps restore diaphragm function and rib mobility while retraining your nervous system to stay calm under pressure. The awareness and proficiency you develop through a regular breathwork practice becomes even more powerful when applied to physical activity. Integrating improved breathing mechanics into your daily life will make your movement feel more fluid, connected and efficient. Here are ways to apply better breathing during workouts: • Warm up with conscious breathing to create postural alignment, activate your core and increase focus. • Exhale on exertion: In strength training, exhale during the effort phase to engage your core and stabilize your spine. • Guide mobility with breath: During rotational or flexibility drills, use inhales to create space and exhales to deepen movement. • Breathe nasally during light to moderate cardio to improve oxygen utilization and maintain better breathing patterns. • Elongate exhalations to recover: Post-workout, practice the 2:1 exhale-to-inhale ratio to downregulate your nervous system. Remember, your breath isn't just a background function. By restoring proper breathing, you support better posture, deeper core strength, smoother movement and a more resilient nervous system. So the next time your neck feels tight or your shoulders ache, don't immediately try to stretch it out. Check your breath first. It may be telling you exactly what you need to know. Sign up for CNN's Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts.
