When cycling, many riders often experience feeling breathless and fatigued, even when not physically exhausted. This is often a result of incorrect breathing techniques. So, what is the correct way to breathe, especially during the winter season? Should you breathe through your mouth or nose? Let’s explore this topic in three aspects:
- Before Cycling: Nasal Inhalation and Oral Exhalation
Prior to setting off, it’s essential to adjust your breathing using nasal inhalation and oral exhalation to help your body adapt to the rhythm of exercise.
Method Analysis: Close your mouth and deeply, slowly inhale through your nose until you cannot inhale any further. Then, open your mouth and exhale the air slowly. After exhaling, close your mouth and repeat the process of deep nasal inhalation. Repeat this sequence nine times. After completing this exercise, breathe naturally through your nose several times before starting your ride.
- Cycling on Flat Terrain: Diaphragmatic Breathing
At the start of your ride, oxygen consumption increases, and diaphragmatic breathing helps intake more air, thereby increasing oxygen absorption.
Method Analysis: Close your mouth, roll your tongue to the roof of your mouth to prevent air from lingering in the oral cavity. Inhale deeply through your nose, feeling your abdomen contracting inward. Exhale completely, ensuring your abdomen protrudes outward. If this is initially uncomfortable, conscious practice will lead to familiarity.
- Climbing Hills: Quick Inhale and Exhale
Climbing hills demands more physical effort, requiring increased oxygen intake. While diaphragmatic breathing is efficient for steady-paced rides, a quicker rhythm is needed during uphill climbs.
Method Analysis: Initially, when starting an ascent, use the nasal inhalation and oral exhalation method mentioned before. Gradually, as you feel your breathing quickening, shift to a faster rhythm—close your mouth, inhale rapidly through your nose, and exhale quickly through your mouth. If you find your breathing becoming too rapid, consider stopping, dismounting, and adjusting your breath before continuing.
It’s crucial to note that, throughout this process, never use mouth inhalation to avoid inhaling contaminants, such as insects, which can affect your health. Breathing through the nose has the added benefits of air filtration, warming, and humidification, making it more favorable for the body.