Bill from Beyond Fitness Online shows how to breathe during strength training: a 5-second inhale, 10-second exhale pattern while doing bicep curls. Syncing breath with movement boosts endurance, regulates heart rate and blood pressure, and improves core stability and balance.
Hi, I'm Bill from Beyond Fitness Online, and today I want to continue on what we did last week. Last week I talked about how to control your breath and gave you a test on inhales and exhales. Now, if you took my advice and you started playing with your breathing paces and in your inhales and exhales, then you may have already noticed a difference. But what we want to do now is start to incorporate that Into exercise, because it's one thing to be able to lay down in bed or sit there in a chair and focus on breathing and be able to control it. But what we need to do is be able to control our breath while we're doing exercise. What this is going to do for you is a lot of things. You're going to have better endurance and more energy during your workout. You're going to be able to control your hormones. You're going to be able to control your heart rate and even your blood pressure if that's an issue for you. And it's also going to impact your vestibular system, so you're going to have better balance and stability. Particularly through the midline of the core. So all of this is really, really important to try and incorporate into your workouts. So I'm going to show you how to do this with an exercise right now. Okay, so in my previous video, we talked about controlling your breath with different paces. So what we want to do is set a timer, maybe just get your stopwatch going so you can see the time counting, and you're going to pick any exercise. For this case, I'm going to start with the bicep curl because that tends to be the easiest. You can do this unilaterally, meaning one arm, or you can do it bilaterally. Totally up to you. And what we're going to do is just— right now I'm going to use a 5-in, 10-out pace. So I'm going to breathe in for 5 seconds, out for 10 seconds. While I'm doing that, I'm just going to do my normal pace with my bicep curl over here. So the idea is to learn how to control your breath while you're exercising. So it's right here like this. So you get the idea there. And challenge yourself with that. See how that makes you feel. If you start to get lightheaded, obviously stop. But this should make it so that it's easier for you to breathe when you're not exercising. You should have better control, improved energy, improved balance, improved midline stability, and it's going to be really great for you. Give it a try. I hope you found that interesting. This can be a super powerful technique to learn. It's a very difficult skill for a lot of people at first, but if you start with really light weight and then work yourself up from there, you can have a huge impact on your overall health. If you haven't already, please subscribe to my channel. I post new updates every Friday, and if you want to let me know what's going on with this exercise, go ahead and comment below. And until next time, live healthy.
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