Although breathing is a physiological function (and, to a great extent, an “automatic” process) knowing how to control and managing it properly is of the utmost importance. This is especially true when we engage in physical activity.
Pilgrimages require us to walk long distances, for several days in a row. When we walk, our bodies need more oxygen to fuel our moving muscles, so it is important to breathe properly to ensure adequate oxygenation and maintain our energy. According to Dr. James Nestor, author of the best-selling book Breath: The New Science of a Lost Art, the way we breathe affects every moment of our lives, including our ability to work out effectively.
Not only that, but proper breathing improves circulation by helping the heart pump blood throughout the body. In addition, deep, controlled breathing can lower levels of cortisol, promoting a state of relaxation even during exercise.
When we walk, the body enters a rhythmic phase of movement that can be enhanced by rhythmic breathing. However, shallow breathing or holding our breath can reduce the amount of oxygen available and cause us to tire more quickly. Improper breathing can also lead to a decreased ability to concentrate and lower physical endurance, limiting the benefits we can get from a simple walk.
Breathing techniques for walking
To improve our breathing while walking, we can adopt some conscious breathing techniques that help maximize oxygenation and optimize the body’s efficiency.
- Diaphragmatic Breathing
Diaphragmatic breathing, also known as abdominal breathing, is a technique that involves the diaphragm –the main breathing muscle. Instead of breathing superficially, using only the chest, diaphragmatic breathing pushes air down into the lower abdomen, allowing for greater lung capacity.
This technique is especially useful when running, as it allows for better oxygenation of moving muscles and prevents premature fatigue. To practice, simply inhale deeply through the nose, inflating the abdomen, and then exhale slowly through the mouth, completely emptying the lungs.
- Nasal Breathing
Breathing through the nose (and not through your mouth) is essential for efficient running and walking. Air that passes through the nose is filtered, warmed, and humidified before it reaches the lungs, reducing airway irritation. Breathing through the nose also activates the parasympathetic nervous system, which promotes a state of calm and reduces stress. And during moderate exercise, it can improve respiratory efficiency and reduce perceived exertion.
A study published in The Journal of Physiology shows that nasal breathing helps improve the quality of breathing and increases the concentration of “nitric oxide,” a molecule that helps dilate blood vessels and improve circulation.
- Pace your breath
Synchronizing your breathing with your stride can optimize your walking. For example, you can try the “3-2 breathing” technique: inhale for three steps, and exhale for two. This creates a rhythmic flow and reduces the risk of muscle fatigue by distributing oxygen more evenly throughout the body.
Functional fitness experts recommend starting with an easier pace, such as 2-2 breathing (right-left and breathe in; right-left and breathe out), and then increasing the difficulty as you become more experienced and your walking pace increases.
Why conscious breathing while walking is good for you
- Increased oxygenation and energy
Deep, correct breathing allows the lungs to expand fully, delivering more oxygen to the blood. This translates into more energy while walking, and greater physical endurance. Proper breathing also reduces the buildup of lactic acid in the muscles, which is responsible for fatigue.
According to a study published in Frontiers in Physiology, deep, conscious breathing can improve aerobic performance by 20% and reduce the perception of physical exertion.
- Less stress, more joy
When combined with mindful breathing, walking has powerful effects on mental health. Deep breathing activates the parasympathetic nervous system, which helps reduce blood cortisol levels, improving stress management. A Harvard University study found that practicing deep breathing can reduce anxiety in stressful situations by up to 44 percent.
Walking in nature while focusing on your breathing amplifies these benefits even further. The combination of physical movement and mindful breathing helps release endorphins (aka happiness hormones,) which contribute to improved mood.
- Correct posture
Good breathing while walking can also help improve posture. Diaphragmatic breathing, which requires full chest expansion, encourages a more upright posture with relaxed shoulders and a straight back.
This is especially important for those who spend long hours sitting in front of a computer or who have posture problems.
Breathe well, every day
While mindful breathing is especially important when deciding to go on a walk, it is equally important to incorporate it into daily life, as breathing is a powerful tool for physical and mental well-being. As Dr. Andrew Weil, a pioneer in integrative medicine, says, “If I had to limit myself to one piece of advice for improving overall health and well-being, it would simply be to learn to breathe properly.”
