Have you ever experienced a time in your life ( an athletic experience) where you were working so hard that you couldn’t breathe? It’s a feeling that you cannot get enough air in. Your chest is closing in on you and you feel like you are going to pass out. I can picture SEVERAL times in my life where I pushed myself so hard that I actually got light headed, my chest hurt and fainting were virtually in the next moment. Climbing Mt. Whitney, sprinting up hill on a tandem and riding in Canada are the three times I can remember thinking, “I am not going to make it!” Hyperventilating is a common word for it. A few times I’ve mentally talked myself into a manic frenzy which lead me to hyperventilate. Mostly, in my athletic endeavors, I’ve just gone too hard and can’t breathe properly. Recently, in a bike race, I went so HARD that it took me thirty minutes for my chest to stop hurting! I tend to just go for BROKE in races. So, here’s a post of techniques that I’ve used to CALM down while exercising.

On a side note, for all you beginning runners out there, I checked in all my running books and there is NOT a word on breathing techniques! Wierd. Although, lots of you ask me questions on how you should be breathing when running. When running or riding, I use open mouth breathing. Get air in however way you can. In yoga and Pilates, inhale through your nose and exhale through your mouth (Pilates) and completely nose breathing in yoga. When running, just get air in and out!

So, let’s say your out running on a hill which has been progressively getting harder and keeping the pace is causing you to get out of breathe. There are three ways to handle this:

First, focus on breathing air OUT. It should sound like “whosh whosh whosh” the inhale will come naturally. Just focus on BIG puffs of air going OUT. Don’t think about your legs, your friends’ pace, the rocks, nothing, just breathe OUT. This can be very rhythmic if you really focus. The exhale can happen in sync with your steps.

Second, try taking three quick breaths IN and OUT, and then ONE BIG EXHALE OUT. I commonly will use this technique when climbing big hills on my bike. The kind of hill that you will fall over if you stop pedaling! Focus on your breathing only and you will get up the hill. Continue using this skill until you are over the hill.

Third, slow down, get your breathing under control then resume the pace.

Fourth, consult a doctor about exercise induced asthma.

Most importantly, is to not get overwhelmed in the situation that you’re in. Use your brain and your breath to regulate your heart rate. Visualization is another technique you can employ to help yourself out of a bad situation. The finish line, the margarita that is waiting for you, the extra calories you are burning with this workout, anything that will engage your mind away from “impending doom” will help as well.

Any other techniques? Tips you’d like to share?

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