Breathe… The most basic rhythm of life. A power that flows silently within us at all times, whether we are aware of it or not. However, this natural reflex, when used correctly while doing sports, can take our physical and mental capacity to a completely new level. Breath control not only increases the efficiency of the exercise, but also strengthens the body-mind connection, providing a balanced, safe and conscious workout.
Why Breath Control?
During sports, muscles need more oxygen. This oxygen requirement provides correct breathing. If breathing is shallow or unconscious, muscles do not receive enough oxygen, performance decreases, heartbeats may become irregular and fatigue is felt more quickly. Correct breathing control increases the quality of your movement and reduces the risk of injury.
Breathing correctly:
• Increases endurance
• Supports muscle performance
• Strengthens focus and mental clarity
• Reduces risk of injury
• Improves quality of movement by creating an internal rhythm
It is very common to hold your breath unconsciously during sports. Especially during difficult repetitions, or when learning a new movement, the body tries to protect itself and stops breathing. However, breathing at these moments also breaks mental resistance and reduces fear and anxiety.
I would like to briefly share with you the use of breathing in different types of exercises.
1. Weight Training and Strength Exercises
General principle: Exhale with effort, inhale with relaxation.
For example, when doing squats, exhale during squatting (moment of contraction and effort) and inhale when standing up (moment of reduced tension). In this way, the core area remains stable, internal pressure is balanced, and the spine is protected.
2. Running and Cardio
The rhythm of breathing is important while running. Breathing through the nose filters the air, moisturizes it and activates the diaphragm.
The ideal thing is to find a rhythm like: Inhale in two steps – Exhale in 2 steps. This both balances your pace and calms your mind.
Breathing through the mouth can be used in intense paces, but it should not become a habit.
3. Yoga and Pilates
Breath is the basis of movement in these disciplines. Moving with the breath allows the muscles to be used more consciously.
In yoga, breathing is usually done through the nose. Attention is paid to the rhythm of the breath in each pose.
In Pilates, breathing is used a little differently: breathing is usually done through the mouth, inhaling through the nose, and the abdominal muscles (transversus abdominis) are deeply activated.
4. Functional Training and Body Weight Exercises (Calisthenics, HIIT)
Since there is a high tempo in these workouts, breath control is more in the form of “synchronizing with the rhythm”. The goal: not to hold the breath, not to deprive the body of oxygen, to be able to make controlled transitions when the tempo increases.
Managing Your Breath = Managing Yourself
Where the mind is during sports is as important as where the body is going.
When the mind is distracted, the body turns to reflexes. However, breathing brings the mind to the present.
Let us say you are doing a difficult movement, your muscles are burning. When you take a conscious breath at that moment, mental resistance is broken, and the movement becomes easier.
This not only increases performance, but also self-awareness.
Remember: Powerful breath = Balanced body + Calm mind
Melis GENCE
instagram: @melispurelife
