Breathing is always automatic, which is controlled subconsciously by the respiratory center from the base of the brain. Breathing will continue during the sleep as well and also when a person is in the unconscious state. Some people can control their breathing when they want to, for instance while they are speaking, singing or volunteering a breath holding competition. However, in some cases it becomes difficult to control breathing. Here are some simple tips on how to control breathing while doing various things.
Running
- The key to control breathing during running is breathing through your mouth. This way the runners can take in as much air as they need through their mouth. Breathing through mouth will allow your facial muscles to relax and it will make a more relaxed composure. Remember that you must allow your jaw to drop down slightly, so that your lips get parted, making a dead fish expression.
- Always take shallow and short breaths. However, these breaths should be comfortable and not forced. You can take an occasional deep breath, but it should not be the norm for maintaining normal breathing.
- Keep in mind that, you must breathe from your belly or diaphragm and not your chest. You can lie down on your back and watch your stomach as you are breathing. If you are breathing in the right manner, it will rise and fall with every breath, while your chest will be motionless. Keep the same feeling with you when you are running.
- If you are belly breathing then you will cause contractions in your isometric muscles. The result of this breathing will result in a better toned section. You can check your natural breathing pattern with every step you take while running. Some of the runners breathe in every two steps and others take three steps before they breathe. Whatever pattern you follow, make sure that you keep it regular and use your steps for monitoring the breathing rate.
- You can also use your ears for controlling the breathing. If you are able to hear yourself breathing heavily when you are running at an easy pace, then you are running too fast for your condition. Try practicing to slow down your breathing when you are running at a slow pace before you challenge yourself with fast strides.
Panic Attack
- If you are having a panic attack, then lie down on the floor with back facing down or you can stand uptight as well. You will have to lace your hands on your abdomen, with loosely interlocking the fingers.
- Start counting mentally to five, and inhale slowly with your nose, focus on your lower stomach. Imagine that all the air is getting collected in the abdomen, passing your lungs.
- Once you are done counting till five, exhale slowly through your mouth while counting till five mentally. Make your lips in such a form, as you are going to whistle. You will have to focus on your abdomen. Try feeling the air leaving your stomach and your chest and stomach receding at the same time.
- Continue this procedure for approximately 15 minutes. You can imagine yourself in a relaxed atmosphere, like you are close to ocean or overlooking at the horizon from the top of a mountain.
Swimming
- Start with breathing exercises outside the water. Breathe air inside and count till 10, then hold it inside for ten seconds and exhale out slowly. If this process is simple for you, then breathe in and count till ten, hold it inside for 20 seconds and release it out slowly. Then slowly you can work up to 30 seconds.
- Always push all the air out from your lungs. If you are not planning to exhale with your face in the water, then you will be wasting some of your precious breathing time because you have a short time for exhaling and inhaling. This means that, you will be taking a big deep breathe. Instead, you can try exhaling underwater, so that when you are turning your face all you have to do is inhale.
- You must lift your head as high as required. As you are swimming, you will make a pocket of air besides your body, where the water level will be lower as compared to the pool. You can get your air from this area.
- Start practicing the hypoxic sets. Hypoxic means that you making do with very little air. Athletes use this method when they are working on the high altitude areas, but it can be very effective for a swimmer as well. If you take a breath with every stroke, then you must force yourself to wait for three, four or even more strokes for taking a breath. This can be difficult initially but it will become easy later on with practice.
- You can learn the bilateral breathing techniques as well. If you are constantly breathing from the same side, you will run a risk of bad form. Doing this will mean that you are twisting your arm more towards one side. In bilateral breathing, you will keep alternating the sides from where you are breathing. Always start your breathing from the left side, then when you complete three strokes, take a breath from your right side. Try to increase the number of strokes as well, which are in between the breaths, so that you take breaths after every seven strokes.
Tips and Warnings:
- People suffering from lung problems must consult their doctor before they start any kind of physical exercise like swimming or running.
- Your doctor will have some specific requirements for the kind of breathing technique you must follow.
- He or she will also tell you about the exertion you must put in the exercise program.
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