Breathing Exercises for Energy and Endurance

Jan 08

Breathing Exercises for Energy and Endurance

I’m a day late with this – sorry! This past week was a zoo, but I think I’m starting to settle now…

We’ve talked quite a bit about the importance of breathing on this blog, and I want to add to that again today by discussing two new breathing exercises: panting and resistance breathing.
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Panting

What it Is: “Nose panting is a practice that focuses on breathing through the nose at a fast pace. This breathing exercise can make you feel more energized and release stress.” (Japanese Breathing Exercises)

How to Do It: Breathe out sharply as if you were trying to dislodge something in your nose, and then just as sharply, breathe in again. Repeate in quick succession, making sure you’re using your abdomen to push air in and out, rather than your shoulders. Begin with 10 pants in and out, and slowly increase until you can do a full minute.

Resistance Breathing

What it is: Resistance breathing is just forcing yourself to breathe heavily with some kind of resistance. According to research for cardiac patients, resistance breathing “strengthen the diaphragm and chest muscles by providing resistance to breathing. Similar to weight training for the arms or legs, they make the lungs work harder.” It “forces the user to take deeper and more forceful breaths thereby gradually strengthening the muscles and expanding the lungs.” (from “Breathing Exercises for Cardiac Patients: Resistance Training for the Lungs“)

How to Do It: Try sort of scrunching up your nose to partially close off the airways and breathing in with force. Then purse your lips and push the air out forcefully, making a kind of squeaking noise. Breathe in with nostril resistance for 4 counts and breathe out through tightly pursed lips for 8 counts.

Add this exercise to your warm-up, cool-down that we talked about earlier. The warm-up, cool-down session should now look like this:

Warm-up:

  • Do 5 minutes breathing in for 4 counts and out for 8 walking painfully slowly
  • Do up to 1 minute of panting, and 4 minutes of resistance breathing – in for 4 counts, out for 8

Cool-Down:

  • Do up to 1 minute of panting, and 4 minutes of resistance breathing – in for 4 counts, out for 8
  • and 5 minutes of breathing in for 8 beats and out for 4 walking painfully slowly again.

And that’s it for today!

Happy Walking!

Darlene




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Who is Darlene Hull?
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The advice offered in this blog is based upon the author’s own experience. The author is not engaged in rendering professional advice or services to the readers. The ideas, procedures, and suggestions in this blog are not intended to replace a consultation with a physician or other qualified healthcare professional. All matters regarding your health require medical supervision. The author shall have neither liability nor responsibility to any person or entity that incurs any loss, damage, or injury caused directly, or indirectly from any information or suggestion in this Program.
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