Gym me aksar log weights push karte waqt saans rok lete hain—face red, neck tight, veins pop. Thoda heavy lift ke time controlled breath-hold (Valsalva) advanced lifters use karte hain, lekin beginner ke liye yeh BP spike aur dizziness ka shortcut ban sakta hai.
Simple rule: effort pe exhale. Jo part hardest lagta hai, waha saans bahar. Squat example: niche jaate waqt inhale, upar push karte waqt exhale. Push-up me down jaate waqt inhale, up aate waqt exhale. Isse core engage rehta hai, lekin pressure extreme nahi badhta.
Cardio me shallow, fast chest breathing se jaldi thakan lag sakti hai. Try karo ke nose se inhale (jab possible ho), mouth se exhale, aur breaths thode deep, diaphragmatic ho – stomach area thoda move kare. Rhythm establish ho jaye to pace stable feel hoga.
Agar workout ke time tum dizzy, blurred vision ya unusual headache feel kar rahe ho, to immediately stop karo, deep slow breathing se normal ho, aur agar symptom persist kare to doctor se check karwana better hai.
Breathing invisible lagti hai, isliye log ignore karte hain. Lekin jab tum breath control consciously practice karoge, lifts, runs, aur recovery sab me subtle but noticeable improvement milega.