Deep breathing through the abdomen is more effective because it fills the lungs to full capacity, so the air comes in through the lower part and stays there longer.
Video duration 01 minutes 13 seconds
During physical or athletic activities, do you breathe through your mouth or nose, or through your stomach or chest?
In a report published by the French newspaper “Le Point” (lepoint), writer Christophe Brun says that breathing is the cornerstone of every effort, from the least intense to the most intense activities; Breathing helps provide the muscles with the oxygen they need to function, and thanks to training, Any movement that is practiced allows you to breathe better and gain endurance.
The author stated that abdominal breathing, which is widely used by yoga enthusiasts, is more effective, and allows you to absorb more air than chest breathing (with the chest); The shallower chest breathing uses only the upper part of the lungs and the air remains for only a short time in the lungs, preventing it from being completely renewed.
Deep breathing through the abdomen
The writer continues, saying that deep breathing through the abdomen is more effective because it fills the lungs with full energy, so the air comes through the lower part and stays there for a longer period.
The author explains how this is achieved. He says that by exercising and lying on a mat, put a book or put your hand on your stomach and inhale, then exhale deeply; Where the book must rise and then descend, explaining that on average between each inhale and natural exhalation 0.5 liters of air enters and leaves the lungs, and therefore; The writer advises exhaling all the air from the lungs, stressing that with a little training, this abdominal breathing will become automatic.
Breathing is a matter of rhythm
The author wondered what is best during physical activity, such as jogging, is breathing through the mouth or through the nose? He answers by saying that there are many schools, but first of all, it is necessary to know that breathing through the nose is more beneficial from a physiological point of view than breathing through the mouth.
The author explains that when inhaled, breathing through the mouth can absorb a lot of air, and may lead to unnecessary hyperventilation, and in turn; Inhalation through the nose regulates breathing and heart rate during movement (and warms the air that can reach the lungs cold and violent in winter).
Exhale through the mouth
The writer adds that, in addition, the exhalation should be through the mouth, although some runners urge to exhale through the nose to avoid cramps and aches, they say, but – according to the writer – if the effort is really intense, it will become difficult to follow This method, so it is recommended to combine breathing through the mouth and nose.
The writer pointed out that in terms of rhythm, it is desirable to exhale two to three times in a pace longer than the inhale; Short and rapid exhalations are not sufficient because they expel only the air in the upper airways.
The writer emphasized that in the end, that you should pay attention to the general position, whatever your movement, in running – for example – you should always try to run straight, while keeping the shoulders straight, in order to open the rib cage as much as possible to increase the ability to breathing.
The writer notes that in the meantime; The body must be allowed to adapt to the required effort, the main thing is for the person to be comfortable and therefore, you must know that breathing and moving, especially running, are two things that must be combined perfectly, and by following these tips and listening to your body, you will be able to walk or run faster.