I am often asked the proper way to breathe during exercise. Many disciplines teach a style of breathing which works best with the particular movements such as pranayama in yoga and gigong in tai chi. But with basic exercises such as cardio, weight-lifting and stretching there are a few tricks for keeping your breathing under control and controlling your blood pressure.

During cardio exercise, it is important not to breathe in shallow breaths. This is somewhat stress inducing much like hyperventilating and is an indication that you are working too hard. It is much better to take stronger, deeper and rhythmic breaths and a good test is for this is simply talking during exercise. If you are panting, then you are either working too hard or breathing improperly.

During weight-lifting the technique is a little different. For basic lifting, not power lifting, it is best to exhale on the effort or the concentric contraction. The concentric contraction is usually performed against gravity and exhaling causes the trunk stabilizing muscles to aid in control of posture during the movement. Holding one’s breath can affect the blood pressure and is ill-advised. It is unfortunately a common practice to bear down and hold ones breath during heavy weight lifting, especially to accomplish the last forced repetition. This is known as the valsalva maneuver and can result in lowering the blood pressure to the point of passing out. Imagine bench pressing a heavy weight without a spotter and passing out before you could lower it safely to the rack. This happens more than you think.

During basic stretching and relaxation exercises, breathing should be slow and deep. Diaphragmatic breathing works well when deep breathing and actually causes the abdomen to protrude during exhalation. Slow, deep breathing works well any time you need to relax, in or out of the gym.