Deep Breaths, Big Gains: 5 Breathing Exercises to Enhance Your Workout Recovery
In the world of fitness, the spotlight often shines on intense workouts, cutting-edge supplements, and the latest exercise trends. Yet, in pursuing physical excellence, the power of a fundamental and often overlooked practice remains hidden in plain sight – controlled breathing.
As fitness enthusiasts, we are no strangers to the burning muscles, the pounding heart, and the satisfying fatigue that follows a rigorous training session. Yet, what if the gateway to unlocking extraordinary gains isn't solely rooted in workout intensity but in how we strategically breathe both during and after our sessions?
The following breathing exercises help calm your nervous system and promote relaxation while improving your focus, performance, and recovery ability. Read through and practice each breathing exercise, noticing how your body feels afterward.
Balanced Breathing
Balanced Breathing is a mindfulness-based breathing technique designed to promote harmony and equilibrium in the mind and body. Focus on maintaining a balanced breath rhythm to enhance your ability to manage stress, reduce anxiety, and improve overall emotional well-being.
Incorporating balanced breathing into your daily routine can increase focus, emotional resilience, and a greater sense of calm.
Sit or lie down in a comfortable position.
Inhale slowly and deeply through your nose to the count of five, relaxing your jaw, neck, and shoulders.
Exhale slowly through your nose to the same count of five, letting your entire body relax.
Repeat this pattern of inhalation and exhalation for one to two minutes.
Deep Belly Breathing
Abdominal breathing is a simple yet powerful breathing technique involving the conscious engagement of the diaphragm, the umbrella-shaped muscle between the chest and the abdomen. Abdominal breathing promotes relaxation by activating the parasympathetic nervous system, reducing stress hormones, and inducing a calming effect.
This technique can enhance the oxygenation of your body, leading to improved circulation, better oxygen supply to cells, and increased energy levels.
Sit or lie down in a comfortable position.
Place your hands on your belly and inhale slowly and deeply into your nose, inflating air into your belly.
Exhale slowly through your nose, letting your belly deflate as the air leaves your lungs.
Repeat this pattern of inhalation and exhalation for one to two minutes.
4-7-8 Breathing
4-7-8 breathing is a simple and effective breathing exercise designed to promote relaxation and alleviate stress. Developed by Dr. Andrew Weil, this technique involves a specific rhythm of inhaling, holding the breath, and exhaling.
The sequence follows a 4-7-8 pattern and is accessible to anyone seeking a quick and accessible way to manage stress and anxiety.
Sit or lie down in a comfortable position.
Inhale slowly and deeply into your nose for four seconds, hold your breath for seven seconds, then exhale for eight seconds.
Relax your jaw, neck, and any tense muscle.
Repeat this pattern of 4-7-8 breathing for one to two minutes.
Box Breathing
Box breathing, or square breathing, is a simple yet powerful mindfulness technique designed to promote relaxation and enhance mental focus. The method involves a rhythmic pattern of inhalation, holding the breath, exhalation, and another pause – each phase forming the sides of a 'box.'
Aim to inhale for a count of four, hold for four, exhale for four, and then pause for another four counts. If needed, you can reduce the duration of your breaths.
Sit or lie down in a comfortable position and place both hands around your navel. Exhale to empty all the air out of your lungs.
When your lungs empty, inhale to a count of four seconds, allowing your belly to rise. Hold the air in your lungs for four seconds.
Use your abdominal muscles to exhale to a count of four seconds. Hold your lungs empty for another four seconds.
Repeat this pattern of box breathing for one to two minutes.
Alternate-Nostril Breathing
Alternate-Nostril Breathing is a centuries-old yogic breathing technique that involves breathing through one nostril at a time while blocking the other. This practice balances the body's energy flow, promoting physical, mental, and emotional well-being.
Sit or lie down in a comfortable position.
Close your right nostril with your right thumb and inhale slowly and deeply through the left nostril. Then close your left nostril with your right finger and release your thumb, exhaling through your left nostril.
After exhalation, inhale through the left and repeat the cycle.
Repeat this pattern of alternate-nostril breathing for one to two minutes.
Final Thoughts:
I recommend incorporating a few minutes of dedicated breathing into your daily routine. Some clients of mine do their breathing exercises post-workout. Others do it in the morning or at night. The most important thing is that you stay consistent with your practice.
If you struggle to stay consistent with your workouts, click the button below and fill out the form to schedule a 15-minute Discovery Call to discuss a potential solution.
