How to control your breathing while riding?
Cycling is not all about a firm, fit body and a pair of sparkling eyes. You might not notice it, but your breathing is just as important. Just like how we need to be careful about riding on the roads with cars, we also need to pay attention to our breathing techniques when on the bike and learn how they can protect us from possible injury.
The guide will take you through some tips on getting started and the essence of this essential skill before you set off.
How to control your breathing while cycling
Taking control of your breathing in any situation is the best performance. You will also breathe more freely. Here is a set of tips that will assist you on how to control your breathing while riding:
1. Slow down
It will not hurt to slow down more if you cannot breathe properly or feel like you can't bring enough air in. It helps your breathing and allows you to situate for more air.
2. Breathe at sustainable intervals
You can breathe in a rhythm that should steadily rise and fall depending on the level of fatigue experienced by your body. You can match your pedaling motion with your breathing, like inhaling while pushing your pedals up and exhaling while you bring them back down.
Avoid sharp pace changes while cycling because they affect your breathing pattern. Keep in mind that at a high aerobic pace, breathing almost stops which can cause oxygen levels in your body to plummet quickly.
3. Calm your upper body
Your upper torso is the body part that translates some of your breathing motions. Try to relax your arms, hands, and chest area when cycling. It will get the free flow of air into your lungs.
4. Breathe in through your nose
The nose will filter the air, warm it and keep more oxygen in the lungs, making you feel better and happier and having fresh energy that can sustain you for extended periods.
5. Mouth breathing
Using your mouth to breathe will make your air intake much more rapid. It is not wise to do it for long, but if you have to, ensure it is through the nose rather than just using your mouth. Inhale with your nose and exhale while the mouth is open.
6. Take short breaths
Consuming short, shallow breaths is better than deep ones because they will help you have the air you need. If you are about to panic, it is okay to take deep breaths; if not, take short ones, which will keep you at an even pace. You can also last longer and get more out of your workout.
7. Manage your exhale
Exhalation is one of the most critical factors in controlling your breathing while cycling. Learning how to manage it is necessary because you will quickly get tired and feel stressed if you don't.
Count to three when you exhale and let the air out from your mouth and nose. This way, you have time to inhale again before having another exhale.
8. Practice breathing patterns
When cycling hard for a long time, it is superficial for the body to get used to a specific breathing pattern, either shallow or deep. Change your way now and then so the body will stay used to one type of breathing over another.
9. Be hydrated
Taking enough water breaks is an excellent way to keep your breathing regular and your blood hydrated. You will have enough air to last longer during your workout.
10. Avoid smoking
Smoking will not only affect your breathing but also weaken lung function, which can lead to infections and other medical conditions which are very harmful. It will also make you lose more oxygen from your lungs than intended, increasing the time it takes to get fresh oxygen in the body.
11. Stay fit
Improved body fitness will allow you to cycle for a longer time. Make it fun by including variety in your workouts, like going in the mountains or on bumpy roads, which will challenge a different body part.
You can even incorporate stop-and-go routes or climbs to add difficulty to your workout and improve overall fitness.
Best breathing techniques for cycling
A few methods are perfect for beginners and experienced cyclists, as they will help you control your breathing and focus on the workout while cycling.
1. Belly breathing
The ultimate secret to getting the most out of riding is to keep your breathing natural and regular. Some experts say that belly breathing is the best way to do this.
You can implement this method by taking a deep breath straight to your belly. Hold it for a few seconds. Release some air through your mouth. Your stomach will rise gently upwards when you fill your lungs with air. The motion should be prolonged and smooth.
Practice this several times until you feel you have enough oxygen, and then start pedaling again. While on the move, focus on keeping your breathing even and controlled.
2. Thoracic breathing
It primarily focuses on your upper body. To do thoracic breathing, sit up straight and relax your shoulders. Then, let the air enter through your nose and fill up the space underneath your lungs.
You can have a deep breath and let it out slowly while keeping your chest still by not forcing it upwards or downwards. It lifts the rib cage and expands your chest to help you get more air.
3. Breathe from your diaphragm
The diaphragm is between the lungs and the abdominal cavity. When you breathe in, it contracts, forcing the abdominal cavity to push outwards, increasing the available lung space for more air to flow.
The contraction should be done in your stomach area and not through your chest because this will make you breathe shallowly and not profoundly into your lungs. It can also injure some muscles around your torso and cause discomfort in your back, neck, or shoulder blades.
4. Cadence-based breathing
In every pedaling cadence, your breathing is more effective by focusing on the number of revolutions you do each time. It can help you breathe better and make sustaining energy and work longer easier.
Exercising at a certain cadence will keep your body in rhythm throughout the workout, increasing the blood flow to different body parts. In this technique, you can inhale after two pedal strokes and exhale for the next two.
It will be ten pedal strokes for each minute, and you can do them very quickly after a few minutes of training, leading to better technique later on.
5. 4-7-8 breathing
The method is based on the 4-7-8 breaths, which sports coaches and sprinters widely use to increase the oxygen flow into their bodies.
Take in a gasp of air, inhale it in a count of 4, and hold it for a count of 7. Let it out slowly and gently through the mouth while pushing your belly outwards for a count of 8.
When you apply this method, your breathing will be slow and purposeful, targeting the muscles that expand the rib cage and make it rise. It also will be organized and very effective at helping you get more air into your lungs to continue pedaling on for longer.
Importance of breathing properly while cycling
Breathing well is essential while riding your bike uphill. The importance might include the following:
1. Good oxygen supply
Oxygen is a crucial element of the body's metabolism. It would be best to provide your body with enough oxygen during your workout to perform it at maximum capacity.
It would help if you maintained a 90-120 percent saturation level for every breath so that your body can recover faster after a strenuous exercise and get enough energy. If there is an imbalance between the oxygen amount and carbon dioxide in your bloodstream, you might feel weak or dizzy during or after a hard workout.
2. Shun from muscle injury
Most cyclists experience pain in their legs, arms, and back during their workouts because they are not benefitting from the full use of their muscles when pedaling.
It occurs because of a lack of oxygen in the muscles and not giving them enough time to recover from the activity.
Your legs, in particular, will feel weak and painful, forcing you to stop cycling before reaching your body's potential. It can lead to other injuries and health conditions, making you less active overall.
3. Avoid overheating of lungs
The most common problem most people encounter while cycling uphill is overheating the lungs due to the lack of airflow. As the muscles are lugging at full strength, it might become difficult for them to pump out all the air they need from their lungs, especially during headwinds or rainy weather.
4. Fast waste removal
Another reason why breathing while cycling is important is that it allows your body to remove any harmful and excess waste from the body. When you breathe regularly, carbon dioxide and other toxic gases can be discharged from the body through the muscles.
It will also reduce any risk of fatigue or dizziness as you can inhale enough oxygen. The process, also known as ventilation, changes the carbon dioxide level in your bloodstream to adjust according to your body's needs.
Doing the process right can help you have more energy throughout the workout and experience fewer health problems later in life.
5. Better endurance
You can accelerate your cycling efforts more efficiently when you take a few breaths every minute during your workout routine to increase the oxygen level in your body.
It will help you pedal at high speeds without any problem or fatigue, even using a heavy bike. It can lead to better performance, better time management, and a healthier lifestyle.
6. Boosts relaxation
Good breathing techniques also give you improved physical and mental rest.
Knowing how to breathe better while riding will help you enjoy your workout routine more and benefit from it. You can also learn how to do deep breathing in yoga classes.
7. Increased efficiency
Knowing how to control your breathing will be helpful when utilizing your energy during a cycle. You can avoid unnecessary energy expenditure, which will, in turn, increase your power output.
You can also save extra energy by utilizing it for the workout and reach your destination faster. Regular cyclists will spend about one-third of their calories to breathe, and it is as important as the workout itself.
8. Better control and regulation
Control and regulation of your breathing while cycling grants you the power to finely tune your breathing pattern according to the demands of your ride. Whether you're in a phase of low-intensity or recovery, you can employ calm and relaxed breathing techniques to save valuable energy.
Conversely, when facing high-intensity challenges, you can dynamically adjust your breathing to ensure an ample oxygen supply that fuels increased power output. The conscious control enables you to balance conserving energy and optimizing oxygen delivery, leading to peak performance and a rewarding cycling experience.
9. Mental Focus
Deep, controlled breaths promote mental clarity and focus. Envision each breath as a source of mental rejuvenation, clearing your mind of distractions and enabling you to stay fully engaged in the present moment of your ride.
10. Mind-Body Connection
Developing a solid mind-body connection through focused breathing allows you to tap into your full cycling potential. Picture your breath as a bridge connecting your thoughts and intentions with your physical actions, empowering you to achieve your cycling goals confidently and firmly.
11. Temperature Regulation
Effective breathing helps regulate your body temperature while cycling. Visualize each inhalation as a cooling breeze, lowering your internal temperature, and each exhalation as releasing any excess heat, keeping you comfortable and maintaining your performance.
Proper breathing techniques while cycling are often overlooked but are essential in optimizing your performance and overall riding experience. By implementing the tips and strategies above, you can enhance your control and regulation of breathing, leading to various benefits.
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