It seems such like such a simple thing. And it is an automatic activity for our bodies. So, why is it when we are stressed or doing strenuous activities that we hold our breath? Perhaps, we think it will help the situation. I receive questions about breathing and lifting weights frequently. “Should I breathe in when I lift the weights?” “Or should I exhale when I lower the weights?” “How do I coordinate my breath with exercise?” Many folks seem to hold their breath when lifting a weight without being aware of it. Whether it is doing abdominal work, pushups, stacked weights or stretching, the breathing stops. It also occurs when people are lifting heavy objects such as furniture.

What is the best technique? There are many depending on your purpose. I usually teach the easiest method that folks will remember; the less complicated the better. For myself, I use the K.I.S.S. principle: Keep It Simple, Stupid. Here it is: an easy breathing rule to use as you lift weights is to keep talking as you lift and lower the weight. As long as you keep talking, you can’t hold your breath. So, as you lift weights, count your repetitions out loud as you lift. Even if you are whispering as you count, you won’t be holding your breath. The same principle holds true when doing cardiovascular work; talk with your exercise buddy as you are walking, running or cycling. It also makes the time go faster.

Practicing breath work can take many forms as seen in meditation, yoga or mindfulness techniques.

Research has demonstrated that breathing techniques lower your blood pressure and heart rate and reduce stress. It is a powerful yet simple tool to use. Many of my clients report that they “can’t relax”. So we start with breath techniques. There are many ways and also a variety of breathing techniques. This is just one of them. Lie or sit comfortably. Close your eyes. Allow your shoulders muscles to soften and your jaw and facial muscles to soften. Gently fill your belly with air as you breathe in and then empty the abdominal area as you exhale. Sometimes, placing your hands gently on your belly as you inhale and exhale gives you feedback. Continue this for five minutes. Make a point to find five minutes to practice this daily. Then practice the techniques whenever you notice you are in a stressful situation or angry. It helps to change your response and reaction to stress. We will always have stress in our lives; the magic is in how we choose to handle it. The frugal part of me also loves that breathing is free, simple and available to all of us.