Breathing Exercises for Physical Activity

Optimising Your Breathing During Exercise

Proper breathing during physical activity enhances performance, prevents side stitches, and helps people with lung conditions stay active safely.

Rhythmic Breathing for Running and Walking

Synchronise your breathing with your steps. A common pattern for moderate-intensity exercise is a 3:2 ratio: inhale for three steps, exhale for two steps. This alternating pattern distributes the impact stress of foot strikes more evenly and can reduce the risk of injury.

Breathing During Strength Training

The general rule is to exhale during exertion (the hard part of the movement) and inhale during the release (the easier part). For example, when doing a push-up, exhale as you push up and inhale as you lower yourself down. Avoid holding your breath during heavy lifts, as this can dangerously increase blood pressure (the Valsalva manoeuvre).

Staying Active With a Lung Condition

If you have a chronic lung condition, exercise is still important and beneficial. Combine pursed lip breathing with physical activity to manage breathlessness. Start with low-intensity activities like walking, tai chi, or gentle yoga, and gradually increase duration and intensity as your tolerance improves. Always consult your healthcare provider before beginning a new exercise programme.