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Breathing Tips to Optimise Cycling Performance

Pedaling fast and breathing heavily are the two things that every cyclist must be familiar with. When it comes to cycling, the objective is to pedal fast and breathe fully. However, many do not realize that efficient breathing can improve the cycling performance.  


Lung capacity will decrease as you age. After you get to 30, about 10% of lung capacity is lost per decade. This means that a cyclist in their twenty-somethings has twice the lung capacity of someone over 80. To help slow down this process, you can learn maximizing the amount of oxygen in your lungs per breath. 


The idea of learning to breathe may sound like a waste of time. Nevertheless, what if performing breathing exercises could actually work to help you bike harder for longer? 


Read on to find out some strategies that can help train your breathing muscles. 


  •  Try belly breathing 
  • Belly breathing is the secret weapon in breathing effectiveness. The technique involves the ability to round up your diaphragm to push air in and out of your lungs -- as much as you can. Weakened diaphragm and shallow chest breathing may be a result from a lot of time you spent sitting in front of a TV or a computer. That is why you have to practice to breathe through your belly -- as this can help expand abdomen and exercise your diaphragm muscle. 

    The objective of belly breathing is to exhale for three seconds, and inhale for three seconds. You will start to notice the benefits if you are able to get your breathing down to about 10 breaths a minute. Basically, you can practice anywhere -- whether you are at home, at work, or even when you are on the bus.  To help you get familiar with proper belly breathing, try this exercise off the bike.

  • Count your pedal stroke breath
  • It can be challenging when you have to control your breathing while you are cycling in rough terrain or while climbing. To help bring your concentration back to breathing, count your breaths to your pedal strokes’ rhythm. You can practice it first on a bike trainer or flat familiar roads.

  • Try nasal breathing
  • This exercise involves sole breathing through your nose during high intensity force. To achieve a more efficient nasal breathing, it is usually at medium-to-high intensities. Breathing through your nose takes advantage of your lungs’ ability in extracting oxygen -- which results in 10 to 20 percent more oxygen supply. 

  • Use breathing exercise device
  • To improve endurance of your respiratory muscles, you can use a breathing exercise device to achieve more significant breathing effectiveness. This device can be a great cycling essential for you. 

    A breathing exercise device from WellO2 not only will improve your breathing performance and efficiency when cycling, but also your overall respiratory well-being. The device combines counter pressure exhaling and inhaling and steam breathing. 

    Find out more about how WellO2 can strengthen your sports performance -- be it cycling, running, or other exercises here

    The Importance of Breathing Exercises in Singing

    The vocal quality of a singer can be significantly enhanced through breathing exercises. When you breathe properly, you will have a full and supported voice without having to strain yourself hard.  Exploring breathing exercises is certainly a requirement for any aspiring vocalists.

     

    The reason breathing becomes an essential part of singing is because of how it provides the sound quality and the volume level. You will not be able to make a sound if there’s inadequate  amount of air passing through your vocal folds. Poor breathing techniques will lead to poor vocal quality -- which is certainly something that you are not going after. 


    Having a better breathing technique will allow you to have more control over your voice. Additionally, learning vocal breathing exercises will also help keep up your singing stamina. When you do not know how to breathe properly when singing, you will not be able to control your voice. 


    Not only does singing require a collaborative effort, but also a wider range of breathing techniques. Through breathing exercises, you will be able to improve your overall vocal quality. 


    Proper posture


    The way you stand when you sing can determine the best way for you to breathe. For example, you are likely unable to take a deep breath if you are standing hunched over. Proper posture is not only important in aspects of improving the sound of your voice. The breathing efficiency can also be enhanced when you are singing in the right posture. You will be able to have more comfortable breaths from your diaphragm when you have optimized posture during singing.


    Vocal warm-up


    Just like sports activities, a warm-up is a very important routine. When you perform vocal warm-up before singing, this will improve your muscles’ elasticity while removing mucus and reducing the possibilities of injury. Including vocal warm-ups as part of your singing routine will help keep your voice in shape. You will have strong breathing muscles if you do this consistently. 

     

    Breathing exercise device

    A breathing exercise device can improve your breathing performance -- which ultimately improves your singing, as well. When you use a breathing exercise device that combines counter pressure breathing and steam breathing, here are some benefits that you can get:

    • The impact of warm steam includes strengthened vocal cords and improved quality of voice. You can make the device as a vocal warm up essential, as well. 
    • Counter pressure breathing makes the respiratory muscles stronger and consequently affects the vocal resonance and durability.
    • The warm steam alleviates inflammation in the airways, moistens mucous membranes and transforms mucus into more liquid, so that you can cough it out more easily. 

    You can get all the benefits mentioned above by getting a breathing exercise device from WellO2

    WellO2 is a respiratory exercise device that reinforces, opens, and purifies the airways with warm steam and counter pressure breathing. This breathing device not only will improve your breathing performance and efficiency when singing, but also your overall respiratory well-being.

    Why Breathing Steam Can Be Good For Your Lungs

    Breathing problems occur in millions of people each day and in every part of the world. The vitality of lung health is very high, as healthy lungs play a big role in a person’s overall health. Many factors can lead to lung damage and even other health conditions. Factors such as breathing in polluted air, smoking cigarettes and other toxins around you may cause breathing problems. 


    When you have breathing problems, it will certainly affect your day-to-day life. You may not even be able to perform your daily tasks smoothly. When you get regular exposure to air pollution or you have certain conditions affecting the respiratory system, breathing steam may improve your breathing. 


    Your lungs are self-cleaning organs that heal themselves the moment they are longer exposed to pollutants, for example, when you quit smoking. Cigarette smoke is one example of pollution exposure. Your chest may feel full, inflamed, or congested after you smoke. The reason your chest feels full or you have a feeling of heaviness is because mucus gathers in the lungs to catch pathogens and microbes. 


    There are various techniques to help clear your lungs from mucus and irritants to relieve chest congestion or other uncomfortable symptoms. The method of using a breathing exercise device may help open up the airways, improve your lungs, and reduce inflammation. This can help reduce the effects of pollution and smoke in your lungs. 


    Another method that you can try is by breathing steam. This steam inhalation method involves inhaling water water vapor to open the airways and help your lungs drain mucus. When people have lung conditions, they may notice their symptoms get worse when they are in cold or dry air. This climate factor can lead to empty mucus membranes in the airways as well as blood flow restriction. 


    Moreover, steam adds warmth and moisture to the air. This can help improve breathing and loosen mucus within your airways and lungs. When you breathe steam, the water vapor can help you breathe more easily. 


    Steam Inhalation Device 


    A steam inhalation or a breathing exercise device can be used to help you improve your lung function. The device will help the mucus within your lungs to not build up and help you breathe better.


    When you are dealing with breathing problems, you may not be able to enjoy your day to day activities. With all the improvements and advancements in technology, breathing exercise devices have made it possible to also help maintain the health of your lungs, as they are essential in keeping the rest of your body healthy.


    Need a breathing exercise device? Look no other than WellO2 to be your excellent choice of steam-breathing device. The WellO2’s double body structure will ensure even steam formation whenever you are using the device and protect you from exposure to hot water. The device will additionally improve your respiratory well-being and strengthen your respiratory muscles. 


    You can find out more about our benefits here