You are on a morning jog in the park and are suddenly easily overtaken by an older runner. You curiously ask him about his secret, and he just smiles and says, "Abdominal breathing." It may sound like a hidden gem in the world of sports, but can it really equate 15 minutes of exercise to half an hour? That's exactly what we're going to talk about today: how to improve your exercise efficiency through abdominal breathing.
The Science of Deep Breathing: Abdominal Breathing Demystified.
In the scientific context of abdominal breathing, we first need to understand the fundamentals of breathing. Breathing, the process by which the body obtains oxygen and emits carbon dioxide, is essential for sustaining life activities. Abdominal breathing, unlike common chest breathing, mainly achieves the exchange of gases through the expansion and contraction of the abdomen.
In abdominal breathing, when inhaling, the diaphragm moves downward, causing the abdomen to expand, giving more room to the lungs and thus more air to be inhaled. When you exhale, the diaphragm rises and the abdomen contracts, pushing the lungs to expel gas.
Abdominal breathing improves the efficiency of gas exchange in the lungs. Because the lower part of the lungs has a stronger capacity to exchange gas than above, abdominal breathing allows more oxygen to enter the bloodstream and excretes carbon dioxide more efficiently.
This type of breathing is especially important during exercise, as it helps to increase the body's demand for oxygen and reduces the likelihood of fatigue due to lack of oxygen.
Abdominal breathing helps lower blood pressure by reducing the strain on the heart. This is because more efficient breathing reduces the need for the heart to pump blood, which has a positive effect on the cardiovascular system.
Practice has shown that abdominal breathing can help reduce stress and anxiety. This is because deep breathing stimulates the parasympathetic nervous system, which creates a relaxing effect.
Abdominal Breathing vs. Chest Breathing: An In-Depth Look at the Secrets of Exercise Breathing.
In exploring the mysteries of exercise breathing, it is crucial to understand the difference between abdominal breathing and chest breathing. The way we breathe not only affects the body's oxygen**, but is also directly related to exercise efficiency and physical health.
Thoracic breathing relies primarily on the expansion and contraction of the ribs and involves the upper chest. In this mode of breathing, the amount of air inhaled is comparatively smaller, resulting in less efficient absorption of oxygen than abdominal breathing. Thoracic breathing allows more movement in the upper areas of the lungs, but less utilization in the lower lobes. Long-term reliance on chest breathing can lead to shallow, rapid breathing, especially during strenuous exercise, which can cause shortness of breath and even lead to excessive fatigue after exercise.
Abdominal breathing, also known as diaphragmatic breathing, is achieved primarily through the movement of the diaphragm. When we breathe deeply, the diaphragm moves downwards to give more space to the lungs, allowing us to breathe deeper and thus inhale more oxygen. This type of breathing not only improves the efficiency of oxygen absorption, but also contributes to the emission of carbon dioxide, which in turn improves exercise efficiency and endurance.
How to Perform Abdominal Breathing Correctly: A Practical Guide.
Abdominal breathing is simple, but getting it right is crucial. The following steps will guide you on how to perform abdominal breathing effectively.
Relax your body, sit or lie down and keep your body relaxed. Place one hand on your chest and the other on your abdomen. Doing so can help you feel the changes in your breathing. Inhale deeply through your nose and feel your abdomen rise as air enters. The chest should be relatively still. Focus on moving the diaphragm downward, which is the key to abdominal breathing. Exhale slowly through your mouth and feel your abdomen sinking. Make sure you exhale enough so you can breathe in more fresh air the next time you inhale.
Take some time each day to practice abdominal breathing, which can be done at any quiet moment. When exercising, try switching to abdominal breathing to feel the increase in exercise efficiency.