As you read this, think about the way you are breathing. Most typically, you will fall into one of three categories: Clavicular (very shallow), Thoracic (slightly less shallow) or Deep Abdominal breathing. With clavicular breathing, the worst type, with inhalation the shoulders and collarbone seem to rise, almost as if they are being filled with air. Instead of the abdomen expanding, it tends to actually contract, and only a minimum amount of oxygen is obtained. With thoracic breathing, the shoulders and collarbone area are less involved, and the muscles that are used to expand the rib cage do more work. Although better than clavicular breathing, it is still incomplete. Deep abdominal breathing involves taking slow and deep breaths using the diaphragm, the large sheet-like muscle located at the bottom of the chest cavity. By far the best way to breathe, it allows air into the lowest and largest part of the lungs.

Taking in sufficient amounts of oxygen is important no matter what you are doing, but particularly during exercise. We normally breathe approximately 6 litres of air in and out of the lungs every minute. From there, the blood transports oxygen to every cell in the body. When your body is under stress, as with exercise, it requires extra amounts of oxygen. Meeting these demands is important for muscle growth as well as energy.

Breathe Deeply: The vast majority of people are shallow breathers, using only a fraction of their lung capacity. These people barely take in enough oxygen to expand the ribcage. Without being aware of it, they may also hold their breaths, breathe unevenly, or tend to over breathe as the intensity of the workout increases. If left unchecked, this may result in headaches, fuzzy thinking, dizziness and/or fainting. By making an effort to breathe more deeply and naturally you can actually increase your exercise capacity - the body’s ability to do more for a longer period of time with less effort.

If you normally exercise outdoors, keep in mind that environmental factors can make breathing difficult. Studies have shown that exercising under smoggy conditions can decrease lung capacity by as much as 20%. Ground level ozone increases susceptibility to respiratory illnesses, while air pollutants such as sulfur dioxide, high pollen counts, and hot, humid air increase the likelihood and severity of wheezing during or following exercise. Exercising in cold air and/or low humidity can also worsen breathing-related symptoms. Many people with allergies or exercise-induced asthma have mild to severe problems with breathing during or following exercise. Physical activity in itself can cause a temporary constriction of the airways in such individuals, causing noticeable shortness of breath, wheezing, coughing and/or tightness in the chest. Such symptoms may develop during or after working out, and may even reappear hours later.

Some people suffer more extreme symptoms when they exercise. Exercise-induced anaphylaxis occurs exclusively with exercise and includes symptoms such as flushing of the skin, headaches, and gastrointestinal problems. In severe cases, swelling in the throat and upper-airway obstruction occurs. Symptoms are usually precipitated by moderate-to-hard exercise and typically begin within the first 5 minutes of exercise, diminishing anywhere from 30 minutes to 4 hours afterwards. Exercising soon after a meal or in a warm, muggy environment seems to increase the likelihood of attacks.

Heather Denstedt

B.A. CEP, CPTN-CPT, CIT, FMS

Mat PILATES Instructor