Top Tips on Teaching When and How to Breathe.
Teaching class participants how and when to breathe during exercise can be one of the most challenging areas of our training sessions. I find that as a trainer myself, most people are very shallow breathers and sometimes if they focus too much on their technique they forget to breathe completely!
Effective ways to keep breathing
The one exception where the breathing pattern may change in weight lifting would be in the overhead press. Here it makes more sense to inhale: expand the diaphragm as you press the bar up. Otherwise, try these breathing tips.
1. Breathing along WITH your clients/members helps tremendously. They can hear your breath and follow along easily.
2. I do hear some trainers telling their clients to “blow out the candle” as they are forcing a movement which also works well.
3. It is standard with resistance training or weight lifting to exhale during the exertion phase. I always remind my clients to think of the letter “E” for Exertion and Exhalation.
4. In a functional setting (higher than 15 reps), it is best to just breathe naturally but I find that when a client has too much to focus on ie., breathing, technique and form etc., it can be overwhelming. I watch their lips and when I see them clamped shut, I literally say, “please open your mouth and B-R-E-A-T-H-E.”
Importance of the diaphragm
If we want to truly help our class participants achieve overall health and function, we must take a look at the importance of the diaphragm. Most people, being shallow breathers, have never learned how to breathe effectively. Breathing with efficient oxygen saturation with full diaphragmatic involvement is the cornerstone of health and well-being. Whatever muscles we are strengthening, the ideal breathing motor patterns is crucial. The diaphragm must be the prime mover in the breathing process. Because of the lumbar spinal attachments of the diaphragm, stability and mobility in and around the thoracic and lumbar spine is vital.
Through naturopathy, I am able to help my clients understand the importance of breathing even more. I explain that the more oxygen you get into the body, the more carbon dioxide poison you will eliminate from the body. When oxygen replaces carbon dioxide, there will be greater purification of the blood, cells and organs of the body, for better health and stronger results from training efforts.
Have you ever experienced suffering from “a stitch” when warming up in a jog or a run? What a stitch really is, is a sign of unused lung air sacs trying to open and receive fresh air that you are pumping in. The sharp pain is due to the air forcing these cells apart. Continuing to breathe deeply will help and the distress will pass. At this point, the unused lung cells become reactivated. Teaching our older and beginner exercisers how to use their diaphragm to breathe deeply will help them avoid these discomforts and faulty movement patterns while training.
Diaphragmatic breathing has a tranquilizing rhythm, stimulates your circulation and helps rejuvenate the body. This type of breathing is a natural method designed for the body, yet if not taught how to use the diaphragm properly, many people have trouble. We commonly see too much chest breathing as opposed to breathing deep into the diaphragm. I use the following exercise to help my clients use their diaphragm more efficiently.
Try this warm up breathing exercise
> Have your clients stand and locate their diaphragm by placing one hand at their waistline and the other hand up with their palm facing their mouth.
> Ask them to blow imaginary dust off their palm, feeling a strong muscular contraction at their waist when they blow. This helps locate the diaphragm.
> Then to warm up and direct the focus to the breath, I often start a workout with them walking around the room on their toes while reaching high over their head.
> I ask them to raise their diaphragm as high as their strength will allow while still breathing deeply. I ask them to feel the chest and stomach muscles as they breathe deeply.
> After this, we bend over, drop the head below the heart, arms reaching towards the floor, compressing out every bit of old toxic, carbon dioxide-laden air.
This is a great way to set the tone for breathing during the workout and is a super lung cleanser. I find it also helps to rid their mind of stress they may be bringing to the workout.
On the other hand, Yoga breathing is very different. It is nose breathing and there are different types. On of them, the Ujjayi breathing technique is best explained here.
Focusing on the breath is the best way to connect with your body before a workout. As trainers, we all have our own unique way of getting our clients to connect with the breath. Whatever your preference is, my best advice is to include some breathing exercises in a warm up.
“Just by paying attention to breathing, you can access a level of relaxation and health that will benefit every area of your life.” Deepak Chopra
About the Author
Frances Michaelson is President of exercise equipment company Muscle Up Inc., a licensed Naturopath and a Personal Trainer. She is passionate about helping people attain optimal health through proper diet and exercise. A self-described health-o-holic, she motivates others to move well and eat well to keep their bodies’ cells dancing and singing.
Based in the West Island of Montreal, Frances is a frequent conference presenter, author of BYOB: Bring Your Own Band and Replenish, Regenerate and Rebuild Your Cells. She blogs for Total Gym and is a regular contributor to IHRSA’s “Ask an Industry Leader.” With her broad knowledge base and over three decades of experience, she is widely recognized as a leader in the health and fitness field. Frances is committed to helping others make positive lifestyle choices that create stronger bodies, healthier minds and more fulfilling lives.