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Everyone riding a bicycle often encounters helpless situations such as panting, out of breath, rapid heartbeat, and hard pedaling, right? What is the cause of this situation? Many cyclists pay attention to many details of equipment and riding techniques such as pedaling, braking, shifting, steering, etc. when riding. In fact, the correct exhalation is ignored by everyone.

Many riders don't care about breathing problems. In fact, most of the cyclists are out of breath because of insufficient breathing oxygen during cycling, which results in the inability to replenish the oxygen consumption of the muscles during exercise, causing the body to experience symptoms such as dizziness, dry mouth, and sweating to varying degrees. This is the result of not knowing how to breathe while cycling. Today, the editor will show you the correct riding method during riding.

What is the correct breathing method for cycling? Chest breathing, mouth-nose breathing, or abdominal breathing? Do you know how to use reasonable breathing methods to enhance your physical strength and adjust your oxygen supply capacity?

Belly breathing is most useful when applied while cycling. Belly breathing is moving the diaphragm up and down. Because the diaphragm descends when you inhale, pushing the viscera down, the stomach expands, not the chest. For this reason, the diaphragm will rise more than usual when you exhale, so you can take a deep breath and spit out more carbon dioxide that tends to stagnate at the bottom of the lungs.

1. Breathing before riding

• First close your mouth and take a deep breath through your nose until you can no longer breathe.
• Open your mouth again, exhale slowly, and then close your mouth after exhaling.
• Inhale deeply through the nose, exhale through the mouth, and do it nine times in a row. This is called inhaling through the nose and exhaling through the mouth.
• Make sure to inhale and exhale as slowly as possible, not too fast.
• After finishing nine times, it is enough to breathe naturally through the nose a few more times, and then you can start off by riding a bicycle.

2. Breathing on the flat road

• When riding on flat roads, roll your tongue up against your palate, close your mouth, and breathe through your nose.
• When you start to inhale, you should inhale as deeply as possible, and you should feel the abdomen shrinking inward. When you exhale, you should try to spit it out, and you should feel the abdomen protruding outward.
• Don't force it at the beginning, just have this awareness, and you will do it when you get used to it.
• Breathe like this for a while, you will feel a lot of saliva in your mouth, just swallow it, don't spit it out, after swallowing, use your tongue to touch the palate, and breathe through your nose.

3. Breathing when riding uphill

• When starting to go uphill, inhale deeply through your nose and exhale through your mouth. Be sure to inhale and exhale slowly.
• If you ride for a while, you will find that your breathing is getting faster and faster, so take a quick breath through your nose, and then exhale quickly through your mouth. Remember to inhale through your nose.
• Close your mouth and never use your mouth to inhale, otherwise it will be very bad for your body.
• Exhale quickly through your mouth. If you feel that your breathing is getting faster and faster, you have to get off the cart. While pushing the cart, take a deep breath through your nose and exhale deeply.

Correct breathing + proper cadence = free riding!

Smartwatches have become more than just a tool for tracking time. They can now be used as an effective assistant for cycling enthusiasts. With features such as GPS tracking, heart rate monitoring, and smart notifications, smartwatches are the perfect companion for anyone who loves to cycle. With a smartwatch, you can track your distance, plan your routes, and stay connected without ever having to take your eyes off the road.