The Power of Breathwork in Fitness

Hey Ziddis! When we talk about fitness, what is the first thing that pops up in your mind? Abs? Reps? Strength training? Cardio? Calories? Diet? Protein? But we are missing out on the most important one! Breath. In Sanskrit, breath is called Prana, which means life (fun fact: that is how the name pranayam came to exist for the breathwork yoga). Knowing about breathwork or conscious breathing can amp up your workouts and your recovery, too. There are tonnes of benefits to incorporating breathwork in fitness. No matter whether you are lifting weights, doing yoga, running, engaging your core or simply recovering, how you use your breath has an impact on your performance and progress. Let’s check out how!

Breathwork Fitness: Why It Matters

Your breath is directly tied to your physical performance, endurance and focus! Yet, most of us breathe shallowly and unconsciously, especially under stress or physical exertion. In fitness, controlled breathwork helps to:

• Maintain the oxygen supply to muscles
• Regulate heart rate
• Improve core stability
• Improve mental clarity
• Reduces stress
• Keeps you calm under stress

Here is how breathwork helps in workouts:

• During weightlifting, inhaling on the eccentric phase and exhaling on the concentric phase can help you stay stable and exert more force into your workout.
• In cardio, rhythmic breathing can help you go for longer, maintain your endurance and prevent early fatigue.
• Understanding how to breathe during yoga or meditation can be an ace card for your fitness, not just physical, but also mental.

Breathwork Benefits

Whether you are an athlete, looking to improve your workouts or simply starting your fitness journey, breathwork has many benefits in store for you.

• Boost strength and power.
• Improve recovery
• Reduce workout strain
• Reduce anxiety and stress
• Clear up mental fog
• Keep you more focused during and after workouts
• Improve your endurance and efficiency
• Put your body in a focused and relaxed state
• Improve mind-muscle connection
• Aid in injury-free workouts
• Delays fatigue
• Leaves you feeling energised after working out, not drained.

Breathing Exercises to Try

The best part about breathwork exercises is that you don’t need any fancy equipment, a huge space, or time to get ready. Just a few minutes a day, a little space to sit, and you can get started with these simple breathing exercises:

1. Box Breathing:

It is great for recovery, focus and also used even by athletes to reduce stress and improve focus. It is easy to do. You inhale for 4 seconds → hold for 4 seconds → exhale for 4 seconds → hold for 4 seconds. Repeat this for 1 to 3 minutes post-workout or before going to bed.

2. Diaphragmatic Breathing:

This technique is usually used for core activation and relaxation. It strengthens your diaphragm and helps train proper breathing mechanics. Here’s how you do it:

Lie down or sit comfortably → Place one hand on your chest and another on your belly → Inhale deeply through your nose and feel your belly rise, not your chest → Exhale slowly through your mouth.

Practice this for 5 to 10 minutes daily, ideally before working out.

3. Performance Breathing:

This is best for strength training, heavy lifting or high-intensity movements.

You inhale deeply before the movement and brace your core as if preparing for a punch. Then you exhale forcefully during the pushing, pulling or lifting movement to increase your intra-abdominal pressure and protect your spine.

4. Alternate Nostril Breathing:

This is done during yoga or meditation to keep you calm, balance your energy and improve mental clarity, all while lowering your heart rate.

You close your right nostril with your thumb and inhale through your left. Then you switch by closing your left nostril with your ring finger and exhaling through your right. Continue this by alternating between nostrils for 2 to 4 minutes to feel calm and centred.

Takeaway

Breathwork is not just for yogis; it is a powerful tool to improve your fitness and performance. Along with the right breathing techniques, gym supplements like creatine can also help in improving your performance. Remember that your breath is free, always with you and always supporting you.