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Important Guidelines In The Best Weight Training For Beginners To Get Fast And Amazing Results

The Complete Guide: How To Breathe When Doing Push Ups

Do you often find yourself doing push-ups? Do you struggle with breathing when you are doing push-ups? We all struggle with this every now and then, but, you’re in luck! Keep reading to find out more about how to breathe when doing push ups.

Breathing is one of the most important aspects of exercising, whether you’re doing yoga, going for a jog, or pretty much any other form of exercise. When you know how to breathe correctly, it’ll help you to relax and to perform better during your exercises. Below, you can find out about the different breathing techniques and how to breathe correctly during push-ups.


Mindful Breathing

How To Breathe When Doing Push Ups

This form of breathing is used most often during yoga and Pilates because it helps you to turn your focus inward. Usually, exercises that require short bursts of energy will require you to take small, short breaths. That is why it may be hard to practice mindful breathing at first. Your breathing can be affected by a number of things, including not getting enough sleep, stress, or improper posture.

Often times, you’ll find yourself breathing on autopilot. But, breathing on autopilot is not beneficial. It doesn’t keep you in the present moment and it doesn’t force you to fill your lungs with air properly. The idea behind mindful breathing is that you take control of your breathing. This means that you should be aware of the way you breathe inward and the way you breathe outward.

Breathing During Push Ups

According to ExpertBoxing, when you’re doing push-ups, you’ll need a breathing technique similar to punch boxing or martial arts. Your breathing should match the exercise you’re doing.  When you get into plank and begin descending into your push up, you should be breathing in as you go down. Be aware of your breathing and concentrate on the way air inflates your lungs. Pause when you reach the bottom of your push up; when you pull yourself back up, exhale in the same mindful fashion. Breathing out at this moment will cause your abdomen to contract, which will help you keep proper form.(Read more Top 6 Interesting Things In Boxing Vs Muay Thai That Will Blow Your Mind)

Stabilizing The Spine

The Journal of Applied Biomechanics recently released a journal which claims that proper breathing helps to keep a stable spine. When your lungs are filled with air, your spine becomes stabilized.  Keeping a stable spine is the most important thing when you reach the lowest point in your push-up because in this moment, your lower back is being pulled to the ground by gravity. This is why you need to reach your peak breath at the same time you reach your lowest point.(Read more Awesome Pull Ups Challenge For A More Powerful You!)

Breathing and Metabolism

How To Breathe When Doing Push Ups

Now, you might be wondering: why should you be taking short, powerful breaths during your workout? This kind of breathing is especially beneficial because it matches the motions you’ll be making. During push -ups, you don’t need to work as hard to get oxygen into your lungs, since a single push up only lasts a few seconds. Push-ups are considered to be an anaerobic activity, which is a form of exercise strong enough to cause lactate to form. They also promote strength and speed. However, you don’t get energy from oxygen during this form of exercise.(Read more How Many Exercises Per Workout To Unlock A New And Improved You?)

Instead of getting your energy from oxygen, you use the energy that you’ve already stored as sugars and creatine. These molecules help your body create energy through heavy-lifting or high-intensity exercises. According to an article published by the American Council on Exercise, this energy lasts for up to three minutes.

 In exercises like yoga and Pilates, long, deep breaths are needed because poses are held for a long time; therefore, you need to focus on your body and posture. During push-ups, however, you don’t need to worry as much about getting oxygen to your brain as long as you keep breathing.

Breathing properly during push-ups will make you better at breathing during other exercises, because it forces you to practice short and mindful breathing. You’ll already have a head start if you decide to start up kickboxing or another similar sport.

How To Breathe When Doing Push Ups (Step-By-Step)

If you’ve done all of these things, but still find that you have a hard time controlling your breathing, then follow this step-by-step tutorial that will guide you through each moment.

  • Step 1: Get in Position. First, you need to get into proper positioning. Keep your arms extended, with your wrists directly under your shoulders and your feet just wider than hip-width. Your abs should be contracted and your hips should be in line with your shoulders and heels. 
  • Step 2: Breathe in. Before you begin exercising, you should breathe in and out once or twice. Take large breaths, feel your lungs inflate with air. Be aware of any struggles or bumps you have along the way.
  • Step 3: Lower: Begin lowering your body to until only your nose touches, or comes close to touching the ground. From the moment you breathe in to the moment your nose touches the ground, you should be inhaling.
  • Step 4: Back Up. When you’re coming back up into your starting position, exhale so that your abdominal muscles contract tightly; therefore, keeping your spine strong. 
  • Step 5: Repeat. Keep repeating this routine until you’ve completed your desired number of push-ups. You should also know that the faster you do your push ups, the faster you’ll breathe.

How To Breathe When Doing Push Ups (Conclusion)

Many people find themselves holding their breath when they’re working out; but, this can be detrimental to your overall health and to the effectiveness of your work out. Breathing properly is important because it keeps your spine strong and aligned.

We know how hard it is to get the courage to work out instead of doing something a lot more fun; this is why we’ve made a guide that will help you complete your push-ups easily.
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Also published on Medium.

Hector Gordon

About the Author

Hector Gordon

"" With the growing number of serious health issues in our world today, being physically healthy and workout routines are becoming to be nightmare (very crucial) nowadays. However, what if you just don't know what to do and when or where to start your road to fitness? I know how this situation might get so confusing. But don't worry! With my years of professional experience in the fitness world, I am glad to share all my knowledge in this field and would be very happy to listen to feedbacks or comments coming from you. In fact, I and my team will even do some research to your questions if required. Thanks! ""

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