Gasping for air: Why breathing right during workouts matter

It is established that if we maintain a healthy fitness routine, our physical parameters and stamina enhances, along with our performance. The human body is a remarkable engine, whose efficiency gets better the more it is used. The processes involved in the smooth working of this engine are intricate. For it to function smoothly, all the parts should work in unison – from the brain and the nervous system to the hormonal system, muscles, tendons, ligaments, bones and, of course, breathing in oxygen and the supply of fuel to the cells through the bloodstream. This means paying attention to the details is important during a workout or pushing the body to its limits. 

Warm-up exercises, cooling down exercises and the right breathing techniques are all essential to make physical exertion efficient. While attention is given to the movement and skill involved in the sport or physical activity, breathing technique gets ignored or is the last thing people pay attention to. Experts unanimously agree that breathing techniques while exercising should be the first thing to be sorted. Oxygen is the fuel carrier to the muscles and the cells. A disruption in its supply reduces the body’s efficiency.  

Oxygen and ATP, the fuel for exercise 

The oxygen we breathe in reaches the muscles through the bloodstream and aids in the production of ATP (adenosine triphosphate), the body’s fuel. 

“The inhaled oxygen is pushed into the blood through the alveoli of the lung due to differences in partial pressure and concentration [of oxygen],” says Col (Dr) Anup Krishnan (Retd.), a Sports and Exercise Medicine Consultant from Mumbai, India. “In the blood, the oxygen combines with haemoglobin to form oxyhaemoglobin which is transported to the muscles and other tissues. An oxygen-binding protein in muscle fibres called myoglobin moves oxygen from the muscle cell membrane to the mitochondria where the oxygen is used for ATP production.” ATP provides muscles with energy while performing exercises. A steady supply of oxygen is important since the stored ATP or the ATP produced in the absence of oxygen, only lasts a few minutes. 

“ATP can only be produced for long periods of time in the presence of oxygen. A working muscle is constantly supplied with ATP for sustained energy production for its activity,” adds Dr Krishnan. 

Fatigue and lack of oxygen 

While performing high intensity exercises, the body needs more oxygen because the oxygen available to produce ATP is insufficient. Heavy breathing is the body’s method to try and compensate. 

“When there is lack of oxygen, there is a decrease in muscle pH and increased production of carbon dioxide and lactic acid,” says Dr Krishnan. “Hydrogen ions will be released during the breakdown of ATP. Insufficient oxygen intake during exercise causes muscle cramps and soreness due to increased production of lactic acid and levels of H ions, leading to metabolic acidosis. To reduce these high levels of lactic acid and H ions, a good supply of oxygen is required post exercise. But lack of oxygen is not the only factor in muscle cramps and soreness.”

Get the breathing technique right 

The breathing technique varies depending upon the type of sport/exercise, the intensity and duration. One can ensure that there is sufficient supply of oxygen by focusing on diaphragmatic breathing, regular deep breathing and using proper breathing techniques according to the type of activity. 

Oxygen and muscle recovery 

Oxygen is not just needed for ATP production during workouts. It is also required for muscle recovery post workout. 

“Oxygen is used to produce ATP that replaces the amount used during the workout,” says Dr Krishnan. “It also restores the glycogen levels in the muscles, the lactate and hydrogen ions to pre-exercise levels. It helps in the restoration of stored oxygen in myoglobin and blood and reduces the body temperature. Oxygen consumption post exercise is important to bring the body back to the pre-exercise homeostasis levels.”  

Takeaways 

• Getting the breathing technique right and supplying the muscles with the required oxygen is important while exercising. 
• ATP is used as energy by the muscles. It can only be produced for extended periods in the presence of oxygen so that the working muscle is constantly supplied with ATP for sustained energy production. 
• Oxygen is also important for muscle recovery. It reduces the body temperature and restores the stored oxygen in myoglobin and blood, bringing the body back to pre-exercise homeostasis levels.