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Truly Huge Fitness Tips
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Fitness Tips For 3/19/2008
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Proper Breathing During Exercise
By Andrew Baye
Reprinted with permission of Exercise Protocol Magazine.
During exercise, it is extremely important not to hold or force
your breath. Holding or forcing your breath, known as Val Salva's
maneuver, increases pressure in the thorax and abdomen which causes
blood pressure (BP) to rise dangerously high, very quickly. This
can cause dizziness, fainting, painful exercise induced headaches
(EIH), and in those susceptible to it, even stroke.
To stress the importance of proper breathing during exercise to
new clients, Trainer Ken Hutchins often points out that elderly
people are commonly found dead of a stroke on the commode as a
result of the increase in BP which occurs as they Val Salva while
straining against a bowel movement. Not a very graceful way to go.
You do not want this to happen to you during an exercise.
To prevent Val Salva, it is necessary to breathe continuously
during exercise, in a relaxed and natural manner. It is preferable
to breathe through the mouth, with the mouth wide open. Do not
purse your lips as you exhale, as this increases the amount of
force required to expel the air from the lungs, increasing
intra-abdominal and thoracic pressure, and thus BP.
There is often a strong association between performing intense
muscular contractions, and holding or forcing the breath. This
association can be difficult to break in some people, but it is
essential to do so. If during an exercise you feel the urge to
hold or force your breath, or notice yourself doing so, try to
breathe more. It is preferable to experience some slight dizziness
from over-breathing than to faint and possibly drop a weight on
yourself, suffer a painful exercise induced headache, or die of a
stroke as a result of holding your breath.
It is also important to have nothing in your mouth during exercise.
If you are eating something or chewing gum and it becomes lodged
in your throat, you may choke and die.
