Stressed? Breathe into your workout!
Friday, February 17, 2012 at 11:32AM By: Nattie Marston, NASM-CES
Stress… we all have it, whether it’s serious life challenges or simple annoyances that get under our skin. Whatever these may be, stressors cause more harm to the body and mind than we know. Without realizing it, we habitually incorporate stress into our lives without acknowledging how it impacts our well being.
What does stress really do to your body?
When you encounter a threat or are under stress, your body's "fight-or-flight reaction" kicks in, releasing hormones such as adrenaline and cortisol, which increase your heart rate, elevate your blood pressure, and alter the immune system. This constant blast of stress causes long-term effects like some of those shown below.
Source: American Psychological Association's "Stress in America" report, 2010
WHAT do you do? Where do you start?
There are many helpful tools out there to help tackle the effects of stress. Take it one step at a time and start with ONE thing…breathing! You can practice it anywhere and should do so as much as possible!
WHY focus on breathing?
Especially when under stress, many of us take short, quick breaths that get “stuck” in the top of our chests, rather than using the whole diaphragm. This can cause muscles to tighten, particularly around your neck, shoulders and back, preventing the delivery of oxygen to the brain and causing muscles to be less efficient.
Practicing conscious breathing benefits both mind and body. It triggers the parasympathetic system (PNS), allowing your heart rate to drop and suppressing stress hormones in the bloodstream. Taking deep breaths expands the lungs and sends messages to the brain telling the muscles it’s okay to relax. On top of these benefits, here’s what deep breathing can do for you:
- Increases oxygen to the brain, enabling clearer thinking and enhancing the ability to focus
- Helps calm the mind and your mood
- Improves memory
- Increases mindfulness (how you react, what you’re eating, how you’re stretching, etc.)
- Decreases anxiety and irritability
- Fights fatigue
- Improves immunity
Breathing Improves Fitness?
Have you ever noticed how often you hold your breath when you are exercising? Incorporating deep breathing into your fitness program will improve your performance. “By increasing the strength and stamina of your respiratory system, your breathing becomes more efficient, requiring less energy—which leaves more energy for the motor muscles and whatever task or activity you’re involved in,” explains Al Lee, co-author of Perfect Breathing (Sterling Publishing, 2009).
Increasing the strength of the muscles involved with breathing can prevent respiratory muscles from fatiguing during high-intensity exercise, resulting in better performance. Oxygen gets to the tissues more efficiently, which helps with flexibility, relaxes the muscles and energizes the body. Your mind is clearer, helping you maintain focus on your run or whatever your fitness goal may be.
HOW to practice conscious breathing…
Try these simple breathing techniques to ease stress, increase mindfulness, reduce irritability and improve your fitness performance!
- Breathe at your desk, on the way to work, waiting in line, in the shower – take a long inhale (2-4 seconds) or until you fill up your lungs, then slowly exhale until you empty your lungs.
- Consciously breathe while you foam roll
- Breathe while you stretch – take deep breaths
- Sync breaths with your movements during exercises (whether it’s weight lifting, yoga, balance and stability work, etc.). *A good trainer will give you specific breathing techniques matched to your workout.
- Breathe deeply when you go to bed (same practice as #1)
If you make this a habit, you might find that you are generally more relaxed, can run a bit further, and that the small things that usually irritate you might not bother you as much anymore. It’s worth living healthier and happier!
Reader Comments (1)
Great tip. Although, I've been exercising for some years, I've never really used breathing techniques to wade out stress. I'm definitely trying this. Thanks for sharing.