Ever wondered why your PT wants you to exert on the exhale?
Did you know that your breath can significantly impact your performance during strength training and other forms of exercise?Performing the hard part of an exercise on an exhale is a simple yet effective technique that can enhance your workout experience.
Breathing is a fundamental physiological process that involves the intake of oxygen and the expulsion of carbon dioxide from the body. During inhalation, the diaphragm contracts, causing the chest cavity to expand and air to enter the lungs. Conversely, during exhalation, the diaphragm relaxes, and the chest cavity decreases in size, allowing air to be expelled from the lungs.
When it comes to exercise, the way you breathe can significantly impact your performance, stability, and overall safety. Here's why exhaling during the hard part of an exercise is beneficial:
Enhances Stability: Exhaling during the concentric phase or the "hard part" of an exercise, such as lifting a weight or pushing against resistance, helps engage the core muscles and promote stability. The act of exhaling activates the deep abdominal muscles, including the transverse abdominis, which act as natural stabilisers for the spine and pelvis.
Improves Intrathoracic Pressure: Exhaling while exerting force allows you to maintain optimal intrathoracic pressure, which refers to the pressure within the chest cavity. By exhaling against resistance, you create a stable foundation for movement and reduce the risk of straining or injuring your muscles and joints.
Facilitates Mind-Body Connection: Conscious breathing during exercise fosters a deeper mind-body connection, allowing you to tune into your body's signals and movements more effectively. By incorporating your breath with your movements, you can enhance coordination, concentration, and overall awareness.
Prevents Breath-Holding: Holding your breath during strenuous activities, can increase intraabdominal pressure and strain the body. Exhaling during the exertion phase helps prevent breath-holding and allows for smoother, more controlled movement patterns.
Here are some practical tips for incorporating this breathing technique into your workout routine:
Focus on Exhaling: Prioritise exhaling fully during the concentric phase of each exercise, such as lifting, pushing, or pulling.
Coordinate Breath with Movement: Sync your breath with your movements, inhaling during the eccentric phase (e.g., lowering the weight) and exhaling during the concentric phase (e.g., lifting the weight).
Practice Diaphragmatic Breathing: Train yourself to engage the diaphragm and deepen your breath by practicing diaphragmatic breathing exercises, such as belly breathing or pursed-lip breathing.
Listen to Your Body: Pay attention to how your body responds to different breathing patterns and adjust accordingly. Experiment with different techniques to find what works best for you and your unique exercise routine.
Proper breathing practices can have a significant impact on overall health and wellness and that includes improving movement and performance. By exhaling during the hard part of an exercise, you can enhance stability, improve intrathoracic pressure, and foster a deeper mind-body connection. Whether you're lifting weights, performing bodyweight exercises, or engaging in any form of physical activity, remember to prioritise your breath and enjoy the benefits of exhaling with each exertion.