When done properly, this practice can have a calming and integrative effect. It can also help you avoid feeling unwell from a lack of oxygen. How you should breathe during exercise depends on what type of physical activity you're doing. For instance, when lifting weights, you should breathe out as you lift the weight and breathe in as you lower it.
If you're prone to shallow breathing when walking and running, learning to breathe deeply from your belly will help you get a full inhalation and exhalation. People often hold their breath while exercising, especially during high-intensity exercise. This can produce a sharp rise in blood pressure, followed by a sudden drop in blood pressure. This is known as the Valsalva effect. It can lead to dizziness and lightheadedness, and even cause you to faint. Many people keep their abdominal muscles sucked in continuously, which deprives their bodies of the belly-expanding major portion of each breath.
As a result, their breathing becomes shallow. Shallow breathing can be detrimental during physical activity, such as when walking or running at a moderate or fast pace and need more oxygen. It's also a recipe for lightheadedness. On the opposite end of the respiration spectrum, it's also possible to overwork your breath. In exercises like yoga, Pilates, and tai chi, your breathing is usually tightly controlled. However, you might be breathing too hard for the amount of exertion you're actually putting out.
Teachers or instructors might encourage students to exaggerate their breath so much that it causes dizziness. It might even lead to hyperventilation. If you're getting overworked with your breath, take it as a sign to back off and find a flow that works for you.
Dizziness after exercise might also be your body's way of telling you to take some time off. If you think you might be getting sick, you are feeling stressed or anxious, or you are trying to manage seasonal allergies, consider taking a rest day or simply doing an easier workout. Similarly, if you are feeling unwell after a night out, are getting over an illness, or are adjusting to a new medication, it might be best to take a day off from the gym until you're fully recovered.
Get exercise tips to make your workouts less work and more fun. Dizziness: Lightheadedness and Vertigo. Michigan Medicine. University of Michigan. Updated June 26, If You Are Experiencing Dizziness. Johns Hopkins Medicine Neurology and Neurosurgery. Public knowledge of dehydration and fluid intake practices: Variation by participants' characteristics.
BMC Public Health. Low Blood Glucose Hypoglycemia. Medline Plus. Updated August Exercise hypoglycemia in nondiabetic subjects. Diabetes Metab. You may also consider reaching for a bottle of coconut water.
It'll keep you hydrated, and the natural sugars will make sure your blood sugar doesn't tank. If you experience sudden dizziness during a particularly intense, weight-bearing workout such as running or spinning, low blood pressure could be to blame. Generally, "people who are lean, have a faster metabolism, and get lightheaded from just standing" are more susceptible to low blood pressure, says Dr.
Morrison, who suggests adding a pinch of sea salt to veggies to up your levels. If the symptoms persist, you may want to consider talking to your doctor about postural orthostatic tachycardia syndrome POTS , a little-known disorder that can cause frequent dizziness and heart palpitations.
You may be holding your breath during isometric moves planks and squats or breathing heavily through your mouth during drills and sprints.
Check out this ultimate guide for breathing properly during your workout. By By Sophie Dweck February 10, Read this article in Spanish.
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Share on Pinterest Overexertion may cause a person to feel dizzy after a workout. Share on Pinterest Resting for a few minutes may help resolve dizziness.
When to see a doctor. Share on Pinterest A person can speak to their doctor if dizziness is persistent. Latest news Scientists identify new cause of vascular injury in type 2 diabetes. Adolescent depression: Could school screening help? Related Coverage. Why am I dizzy after eating? Medically reviewed by Nancy Hammond, MD. Why do I feel both tired and dizzy?
This especially applies to people who work out in the morning and assume the dinner from the night before will supply enough energy to exercise. The meal you ate eight to 12 hours before a workout will not provide adequate energy. You should eat a small snack high in carbohydrates within an hour before a workout.
Bananas, whole grains, energy bars, milk and juice are excellent options to raise your blood sugar and avoid feeling lightheaded. Low blood sugar is a major cause for dizziness and fainting, so it is vital to fuel your body properly prior to exercising.
Sweating and activity cause your body to lose water, and if you are losing more than you put in, you will become dehydrated. Drinking a bottle of water at the gym may not be enough if you are already dehydrated prior to beginning your workout.
If you feel thirsty at any point during the day, you should drink water or other clear liquids to keep your hydration up.
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