Breathing as you move

If you haven't been physically active for a while it's normal to get short of breath, even very short of breath. This reflects how the muscles and heart are not used for anything strenuous. We know this as being in poor shape or not being fit. It’s really good to start your training slowly and then increase the pace or increase the length of your bike or running trips. This is a good way to get back into shape. If you have dysfunctional breathing or a lung disease such as asthma, and have had a period where breathing has been difficult, you will typically also have been less physically active. Your level of fitness will therefore be low. In the case of dysfunctional breathing, you are not breathing in the correct way. This can become an obstacle when you need to be physically active. But you can do something about it. First, you need to learn the right way to breathe at rest, such as when lying or sitting down. Just like everyone else, you should start the training gently. Choose walks or bike rides where you can decide how strenuous it should be. It’s always a good idea to have a training buddy but you probably won't have enough breath for long conversations while walking. I suggest you agree that you don't have to answer while you’re walking or that you take a small break where you can chat. One of the problems with dysfunctional breathing is hyperventilation. Hyperventilation typically involves shallow and rapid breathing. You may experience this when you exert yourself. Remember the method: Breathe through your nose and use your diaphragm. Give yourself time to breathe out sufficiently. Breathing out sufficiently is very important. This leaves room for the next breath. If you get very short of breath you usually cannot continue with nasal breathing. But practice and return to nasal breathing after a while. When you start exercising, don't forget to start at a slow pace and avoid overly long walks or rides. Gradually, you can increase your speed and the amount of time you keep moving.