Mastering breathing well at rest is one thing. If you haven’t read breathing at rest have a read here
Breathing well while moving at various intensities adds some more complicitly to your breathing.
We’ve got three different breathing levels, one, two and three.
Level one: At rest or low intensity activity (doesn’t raise the heart rate very much), this could be a gentle walk, stretching. Breathing is inhalation and exhalation throughout the nose.
Aim to stay at this level for as long as you can as your intensity increases. You will find a point when your intensity and heart rate increase, you’ll need to change your breathing.
Level two: A transition (the bridge), currently you might not spend much time here depending on how quickly you jump to level three. It’s a half and half. Inhale nose exhale mouth (pursed lips). This level is a good place to start playing around with staying in a little longer before level three.
When I’m working on my breathing and I notice I’ve jumped to full mouth breathing too quickly, I’ll jump between level two and three.
Level three: The highest intensity breathing level we have able, inhale and exhalation through the mouth.
You don’t want to get to this level to quickly, because this is your top breathing level, if you get to this level quickly and you aren’t at your top intensity your breathing can’t go anywhere else. Meaning you’re not going to be able to get any more breath in quicker when your intensity increases.
Before working on my own breathing, I was jumping to level three breathing very quickly, I would always find I’d get a very dry throat and mouth.
To help with recovery, as intensity drops off make sure you are going back down the levels as quickly as possible.
Check out this recovery breathing drill for a tip on how to slow down your breathing down.
Do you know what your breathing does when you’re moving at different intensities?
Give this breathing activity to go.
Next time you’re doing a workout, going for a walk or any activity where you know your heart rate intensity will increase and decrease.
Look at your breathing with a conscious lens.
Here’s some questions to ask yourself
Take note how you move through the levels.
- How quickly do you get to level 3?
- Do you spend much time in level 2?
When the intensity decreases are you able to descend the levels quickly?
What do you notice?
Most of us will find we end up at level 3 too early. If you’re one of these people, I always suggest you have a go at working on changing your breathing software.
If you find you jump straight to level 3,
Start by seeing if you can use level 2 for a short period first before jumping to level 3.
This software change will take time, like any change work on it for short period of time.
I guarantee the benefits, and payoff will be worth it.
With Love!
