If you do not notice the progress or feel broken and cannot recover for a long time after exercising, it's probably not a big load, but a lack of recovery. Without proper rest, even the most intense workouts do not yield results. Your nervous system will not stand, and you will just burn out at the end.
Fortunately, you can improve your workouts and recover faster with proper breathing. Today we are glad to present you with three breathing techniques that will help your body not to burn out during intense workouts and to start recovery sooner. You will feel better during and after your workouts, and also get results faster. Scroll down to see these breathing techniques!
#1. Crocodile Breathing
The correct respiratory pattern is a deep diaphragmatic breathing, when the lungs are completely filled with air by inhalation. Crocodile breathing will help correct incorrect patterns and get used to diaphragmatic breathing.
You need to lie down on your stomach face down. Place your left palm on your right fist and lower your forehead into your hands. Pull out your legs and relax. Inhale for 4 seconds. During inhalation, your stomach and sides should expand. The lower back should be raised. At the peak of the inhalation, hold your breath for 2-4 seconds and try to feel the expansion of the body 360 degrees – this is your goal. Exhale for 6 seconds.
#2. Tactical Breathing
This technique is recommended to be performed during stress and panic attacks. This type of breathing will help to recover faster between sessions and calm the central nervous system.
Sit on the floor, cross your legs and lean against the wall. Put your hands on your knees, close your eyes and relax. Inhale for 4 seconds, inflating the abdomen first, and then the chest. Hold your breath for 4 seconds at the peak of inhalation. Exhale through the mouth in 4 seconds and again hold your breath for a few seconds.
#3. Parasympathetic restoring breathing
In order to recover faster after workouts, you need a high-quality food, sufficient water and no stress. However, in order to begin recovery, it is necessary to activate the parasympathetic nervous system. One of the most effective ways to begin to recover quickly is a breathing exercise after working out.
Find a quiet place in the gym. Lie on your back, put your feet and arms so that they are above the level of the heart: this will improve the flow of lymph from the limbs. Close your eyes and relax. Take a full breath in 3-4 seconds. At the peak of inhalation, hold your breath for 2-3 seconds. Try to exhale longer (6-8 seconds). Do not worry about the time: it's okay if you lose your count.
Take just a few minutes out of each day to bring yourself to a state of calm and wellness and balance your life using a combination of guided meditations and mindfulness techniques. The techniques are a simple, practical relaxation method for anyone.
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