We know exercise should be a priority. But It can be hard to work out with so many distractions and difficulties keeping us from the gym. When we are able to work out, focusing on the exercise and blocking out distractions can be even harder. Too often, we power through a workout and check it off the list without thinking about how to improve mental health. So how do we bust through the distractions to get the most out of our workouts? Tory Hale, Gold\u2019s Gym Fitness Expert, has one word of advice: breathe.<\/p>\n\n\n\n
Tory says without a mindful approach to a workout, we risk poor results or even injury. Mindfulness includes paying attention to how you\u2019re breathing \u2013 and to an extent \u2013 even controlling it. Breathing exercises improve your mental health, too. Use these three easy-to-remember techniques to maximize your breathing before, during and after you exercise.<\/p>\n\n\n\n
1. <\/strong>Before: Set a Clear Intention<\/strong><\/p>\n\n\n\n \u201cComing into your workout with intention is the best way to avoid injury and maximize results,\u201d says Tory.<\/p>\n\n\n\n Set an intention for your workout<\/a>, given the time and space you have available. Example intentions could be to make sure you\u2019re breathing during stressful moments or to savor your rest periods by being fully present in your breath. If you only have 30 minutes, position your workout accordingly and set the intention clearly. Revisit that intention regularly throughout your workout.<\/p>\n\n\n\n Take a moment before you begin to check in with your body through breathwork. Focus on your inhale and see where the breath moves easily in your body. \u201cAre you tensing in certain areas?\u201d asks Tory. \u201cThen you might be tight there. Pay attention to what your body is telling you and apply that to your workout.\u201d If you want to improve mental health, it begins with paying attention.<\/p>\n\n\n\n 2. During: Use Your Breath as a Guide<\/strong><\/p>\n\n\n\n Be aware of your breath as you exercise. If your inhales and exhales shorten and quicken, that is a response to the work your body is doing. \u201cIf you\u2019re bracing or holding your breath, you may be overexerting yourself,\u201d says Tory. Using your breath correctly will reduce stress, help guide your workout and improve mental health.<\/p>\n\n\n\n If you\u2019re working out with a partner, you can use the you-go-I-go technique.<\/p>\n\n\n\n \u201cAs your partner exercises, you can recover with intentional breathing, slowing down your heart rate. With partner exercises<\/a>, synchronize your movements and your breaths,\u201d Tory. \u201cThis will accentuate and strengthen the emotional connection between you.\u201d<\/p>\n\n\n\n 3. After: Recover with Rhythmic Breathing <\/strong><\/p>\n\n\n\n Speed up recovery by incorporating breathing exercises with your stretching routine<\/a>. \u201cFocus on the areas that you stressed during the workout,\u201d says Tory, \u201cBreathe into the stretch and open up that tissue.\u201d<\/p>\n\n\n\n The goal is to get to a relaxed state, returning to rhythmic nasal breathing as soon as possible. By sealing your lips and focusing on breathing through your nostrils, your body will get the cue to relax through the rhythm of repetition.<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n Holding your breath right after a workout is difficult, so starting with rectangular breathing eases your body into box breathing. \u201cThe exhale is the most important part, as this is where the most oxygen absorption happens,\u201d says Tory.<\/p>\n\n\n\n Mindfulness Isn\u2019t a Destination; It\u2019s a Journey<\/strong><\/p>\n\n\n\n The smaller the change, the more sustainable it will be. \u201cDon\u2019t tell yourself you will be mindful at every minute of your workout,\u201d Tory says. \u201cYou\u2019re going to get distracted. Just keep coming back to your breath.\u201d<\/p>\n\n\n\n Consistency is more important than perfection. If you want to improve mental health, you don\u2019t have to make drastic changes to your entire routine, just start incorporating mindfulness and breathwork into your existing routine. \u201cStart with an intention,\u201d says Tory, \u201cand if you only revisit it once in your workout, that\u2019s better than nothing. Slowly build on that progress.\u201d<\/p>\n\n\n\n Now that it\u2019s in your toolkit, you can return to mindful breathing any time as another way build on your fitness, both physical and mental. So just breathe.<\/p>\n\n\n\n Build on your changes with these articles:<\/strong> Full Body Chair Workout for Every Fitness Level<\/a><\/p>\n\n\n\nUnits in seconds<\/em><\/td> Inhale<\/strong><\/td> Hold<\/strong><\/td> Exhale<\/strong><\/td> Hold<\/strong><\/td><\/tr> Round 1<\/strong><\/td> 4<\/td> 2<\/td> 4<\/td> 2<\/td><\/tr> Round 2<\/strong><\/td> 4<\/td> 4<\/td> 4<\/td> 4<\/td><\/tr> Round 3<\/strong><\/td> 5<\/td> 5<\/td> 5<\/td> 5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
\n10 Outdoor Family Activities for Fitness<\/a><\/p>\n\n\n\n