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Walking Program: Breathing Rhythm and Technique

November 1, 2005 Print This ArticleShare

Author: Mark Sutro

- Rhythm: When walking at a steady state (keeping your training intensity constant), strive to fall into a consistent breathing rhythm. It may help you establish a consistent breathing rhythm if you tie your breathing rhythm to your walking rhythm. The easiest way to make this connection is to exhale at the same recurring point in your walking pattern. Perhaps this will be every other time you push off of your right foot. Find the breathing rhythm that feels right to you at each level of intensity.
- Technique: Stand tall. Relax your abdominal muscles during the inhale and breath deep. When you do this your abdominal area will pooch out a bit during the inhale. The exhale should be a bit quicker and sharper than the inhale. Squeeze your abdominal muscles in and think about drawing your navel in towards your spine. Exhale a bit forcibly. Also see Rhythm above.
- Result: This breathing technique will help you to relax. You will become more efficient with your walking. You will feel that you are walking with greater ease.
- Usage: Use these skills during all of the segments of your walking training sessions. At the beginning of a training session, you can use these skills to clear your mind and relax your body. This will prepare you to get the most out of the training session. In addition, use of these skills early in the training session will help you establish good posture and body alignment. During the body of the training session, you can use these skills to maintain your focus and fluidity. At the end of the walk you can use these skills to continue the circulation of blood to the muscles you have worked during the body of the training session. This will allow you to cool-down effectively while completing the session in a relaxed and positive mode.
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