We all know how important breathing is for survival. It’s a basic function—we breathe in oxygen, the body uses it, then we exhale carbon dioxide as waste. Our involuntary nervous system ensures we keep breathing without needing to think about it.
However, what many might not realize is that breathing can be trained and controlled, adapting us to the environment and situations we find ourselves in the gym and in the world. I’ve learned firsthand how breathing deserves to be in a primary position of respect to how it affects and equips both our body and mind.
In fitness and physiology, after about 2-3 minutes of continuous low- to moderate-intensity exercise, our bodies start to depend on the Aerobic “With Oxygen” Energy System as the primary energy source. I like to compare this energy system to traditional cars. There is a need to take in fuel “gas” to keep the engine running and also the need to have proper exhaust system. Similarly, our bodies rely on breathing in oxygen as fuel and exhaling carbon dioxide to eliminate waste. If either process is disrupted—whether in a car or in our breathing cycle—both become distressed, performance suffers, potentially leading to a shutdown.
A key issue with the Aerobic Energy System our body uses is that if we don’t regulate oxygen intake, our movement will falter. And if we don’t exhale enough carbon dioxide, lactic acid builds up which triggers the body to rest or shut down until the lactic acid is flushed out.
Solution: Finding a comfortable breathing method and rhythm is key. For example, during a run or non-contact exercise, I might inhale short soft belly breaths for a count of four in through my nose to supply my body with proper oxygen and exhale short breaths out of my mouth for the same count to proportionally eliminate the carbon dioxide—1, 2, 3, 4 in, and 1, 2, 3, 4 out. As my heart rate increases or decreases, I will change up the rhythm to fit my body’s need.
However, not every situation allows for soft belly breathing. When boxing or in contact sports, using a soft belly breath method of breathing would leave a person vulnerable to damage when getting hit in the stomach.
In this type of environment like boxing, I would train to keep my abs tight when breathing, in order to protect myself at all times. To take quick upper chest breaths through the nose (counting 1-in, 2-in) when opportunity allowed and then exhaling out the mouth (1-out, 2-out) even while punching. This method kept my body supplied with oxygen, my body protected to both defend and attack, without lactic acid build up.
Understandably boxing, sports, or competing is not a reason why most people want to train. In the gym, we personally train not just to build physical strength, but to build the mental resilience that serves us outside the gym. To equip ourselves for life’s challenges. Like the truly tough people where so many live—dealing with anxiety.
Anxiety or panic attacks can hit unexpectedly, leaving you taking short, shallow breaths from the throat, with a racing heart, darting eyes searching for an escape, cold sweats, and a mind that feels like it’s closing in. Feeling out of control, with pressure, fear, and vulnerable. After the attack subsides, the fear of the next unknown attack quite honestly might be most devastating as it lingers, leaving a sense of loss. Negatively impacting your relationships, career, and….yourself.
Helping people push past these challenges and find freedom is one of the reasons I truly love to train. At Fit 2 Faith, we view the stress of exercise as a positive force. I’ve found, practiced, and successfully taught—even to anxious and timid groups of youth—that learning to breathe through discomfort during workouts can prepare you to face challenges outside the gym. We’ll guide you in developing controlled breathing, self-talk, and resilience. What you build inside the gym will become your strength in life beyond it.
Are you ready to embark on this transformative journey? Let’s build not just your body, but your future. Join us at Fit 2 Faith and start living the life you were meant to live.
Frank Badus & the Fit 2 Faith Team
