Something as simple as the way you inhale and exhale can give you more energy every day and supercharge your workout. Here’s how.
Breathing happens automatically (about 20,160 times a day), so you don’t need to think about it. But if you do, you can unlock stores of energy and unload stress 24/7—plus be stronger, speedier, and more centered during your workouts.
To start, here’s a quick refresher: Your diaphragm is supposed to act as the main “breathing muscle,” but this below-the-lungs powerhouse tends to sit somewhat idle in most people. “In fact, it’s partially paralyzed,” says Belisa Vranich, a clinical psychologist and the founder of the Breathing Class, a series of workshops designed to reset healthy breathing patterns .
To tell if yours is on duty, lie faceup on the floor and place your left hand on your chest and your right hand on your belly. Breathe. “If only your right hand rises and falls, you’re breathing from the diaphragm,” says conditioning specialist Tony Mikla, the performance physical therapy manager for the Exos training center in Phoenix. That’s good—it signals that your diaphragm is contracting, thereby pulling away from the ribs to make space for your lungs to fully expand and fill with air. “But if your left hand moves as much as or more than your right, you’re a chest breather.”
The problem with chest breathing is that you expand the chest rather than the belly, which limits the amount of air moving in and out. This type of shallow, rapid breathing is associated with stress and tension, explains Cedric X. Bryant, Ph.D., the chief science officer for the American Council on Exercise. In contrast, diaphragmatic, or belly, breathing is associated with relaxation.
هذه القصة مأخوذة من طبعة April 2017 من Shape Malaysia.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 9,000 مجلة وصحيفة.
بالفعل مشترك ? تسجيل الدخول
هذه القصة مأخوذة من طبعة April 2017 من Shape Malaysia.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 9,000 مجلة وصحيفة.
بالفعل مشترك? تسجيل الدخول
Break It Down: Breast Health
With so many confusing and alarming reports about breast cancer, it’s tough to figure out what your risk really is. We asked top experts to help explain the latest facts behind the headlines—and discovered some very reassuring news.
5 Best Natural Extracts For Your Hair
Lately the ingredient list on your shampoo reads like your smoothie order. And that’s a good thing. Coconut, aloe, and other natural extracts are packed with exactly what your hair needs. Here, we break down what each can do for you.
Skin And Hair Detox
It’s the season of fresh starts, and your skin, hair, and makeup routines are primed for change. We have your action plan.
Super Nutrients For Sexual Health
These power ingredients ease PMS, boost sex drive, and keep your system strong.
Yes, Diet Affects Your Sexual Health
Going vegetarian can lead to some surprising changes.
8 Tips To Absorb More Nutrients From Your Food
All those greens you’re nomming? You might be missing the benefits if you’re making these mistakes.
What You Need Know About Intermittent Fasting
You’ve probably heard a lot about this dieting and weight-loss technique, but what is it exactly? Is it safe? And does it mean you can’t eat?
Simple Tips To Wake Up Energised
Skip the coffee and quit the snooze. Try these simple tweaks to your daily routine and you’ll be all revved up to go in the morning.
Do We Really Need To Diet?
Is detoxing a necessary health move or just clever marketing? Carmen Chow goes to the experts for the facts.
26 Ways To Lose Inches Faster
Wouldn’t it be nice to have your health taken care of for you? A chef to cook nutritious, gourmet dinners; an assistant to schedule regular massage and doctor’s appointments; a little voice in your head reminding you to skip the chocolate and have the broccoli instead; and a sharp elbow pushing you to get off the comfy couch and head out for a 10 km run? Okay, maybe our health is something we’re better off taking care of ourselves. And lucky for us, there’s more than one way to do it. In fact, we’ve got 26, one for each letter of the alphabet. Try one or try them all, what matters is that you make the move.