Utilizing Breathing Techniques While Hiking

Whether you’ve set your sights on a nature hike or an adrenaline-pumping, mountain-climbing escapade, hiking is an excellent form of cardiovascular exercise. However the beautiful scenery, solace away from the hustle and bustle of our busy lives, and thrill of exploring new terrain sometimes isn’t enjoyed fully because many are too busy struggling to breathe. If you are having trouble breathing while you hike, consult your doctor first and follow their advice while also practicing healthy breathing techniques.

Breathing Techniques

Exercise physiologists often sway back and forth between whether breathing through your nose or mouth is best, and each has different benefits. Breathing in through your nose allows you to filter out bugs and other particles in the air, but is slightly less sufficient than breathing through your mouth. If you experience allergies or asthma, breathing through your mouth and out your nose is advised.

Focus on taking slow, even, rhythmic breaths to steady your heart rate during uphill portions of your hike. Your respiration rate will increase as the strenuousness of your hike increases. If you find you’re gasping for air, it’s time to slow down your pace.

One of the simplest ways to keep a regular rhythm to your breathing is to synchronize your breathing with your steps. As you step forward with your right foot, inhale deeply and then step forward with your left foot. Exhale when you take another step with your right foot. Practice alternating between the two to get the technique down.

Importance of Practicing Breathing

It seems like common knowledge that you must breathe to stay alive, but what is easy to forget is the rate and depth of your breath can also affect your health and make all the difference between an easy hike and a strenuous one. During any type of physical activity, your heart pumps quicker to deliver oxygen and blood to your muscles. If you’re muscles aren’t receiving enough oxygen, they can’t work as efficiently and you may begin to grow weary, experience muscle cramps, feel fatigued, or even experience dizziness. This is even more prevalent when hiking at higher altitudes where proper breathing can make the difference between an enjoyable hike and a dangerous/borderline harmful situation.

Breathing Techniques for Altitude Hiking

Hiking at higher altitudes limits the accessibility of oxygen, and many high altitude hikers find themselves feeling sick. This can lower your ability to make imperative decisions and cause a variety of physical ailments. Extreme altitude sickness can even be fatal if medical care is not sought.

If you will be embarking on a hike with high altitudes, make your ascent gradual to give your body time to adjust. Slow your hiking pace even if it feels to easy while focusing on taking deep slow breaths, with big exhales. This will aid you in expelling slightly more carbon dioxide giving you better access to more oxygen.

Breathing Techniques After Completing the Hike

Your body’s first natural reaction after a hike may be to sit down, but this can actually elevate your heart rate and make it more difficult to catch your breath. Instead, cool down your body by taking a slow walk for five minutes. Take slow, deliberate breaths and exhale loudly to drop your heart rate. Drink plenty of water to help with muscle recovery, but also to regulate your breathing. Dehydration can cause your heart rate to increase, which will interfere with your breathing.

Mindful Stretching

Once you’ve finished your cool down walk, it is essential to stretch. Stretching reduces muscle soreness, relaxes the body, and makes for the perfect end to a rigorous day on the trail. Inhale and exhale fully while you stretch. Some great stretching examples can be viewed here .

Recap

• Pace : Keep a steady, manageable pace throughout the entirety of the hike.
• Rhythm : Find rhythm between your breathing and stride
• Positivity : Maintaining a positive mindset can help in every aspect of your life, including hiking
• Cool Down : Spend 5 minutes of casual walking at the conclusion of your hike to cool down
• Stretch : Stretch 10-15 minutes at the end of your hike
• Breaks : Try to keep them short and regular rather than long and occasional