One of the lesser understood but very vital aspects of lifting weights in the gym is exhaling and inhaling properly. The thumb rule of breathing when lifting weights is to exhale upon exerting yourself. For instance, if you are exercising with a loaded barbell, the exhalation or breathing out should happen when lifting the barbell up, i.e. towards your chest, in the upward direction. The breathing-in or inhalation should be done during the easier part of the weight training movement. If the above example is continued, this would mean inhaling when releasing the barbell in the downward direction.
Breathing Wrongly When Working-out & EIB
Apart from the exhalation & inhalation pattern, noticing the overall breathing rhythm is vital. Basically, even when exercising hard, you should be able to catch your breath. This means that you shouldn’t feel out-of-breath or develop a wheezing-like breathing problem. If you have been suffering from any of these symptoms, it is most likely that EIB or Exercise-induced Broncho-constriction has initiated. This condition is a direct result of breathing wrongly during exercising that causes constriction of tubes within the lungs. This reduces the body’s capacity to provide sufficient oxygen, triggering symptoms that are similar to an attack of asthma. EIB is rarely understood even by the best of gym experts but its presence has been confirmed by the American Academy of Allergy Asthma & Immunology. Apart from wrong work-out breathing patterns, people who are inherently sensitive to cold, dry air or seasonal changes and have reduced vital capacity are more likely to develop this condition when training hard.
Preventing EIB
The easiest way to avoid EIB is to ensure the correct breathing pattern along with proper ventilation and keep the skin moist. Those who have a history of suffering from breathlessness should keep a moist towel and use it repeatedly to wipe themselves to limit sweating and overheating of the body. Please note that EIB attacks can turn severe and thus, when suffering from an allergic attack that can reduce breathing capacity (such as hay fever flare-ups), it is advisable to exercise lightly.