Outdoor classroom: apply nose breathing during outdoor sports in winter

Winter exercise can improve the body's ability to adapt to cold conditions. It is physically strong and the chance of getting sick is much less than the average person. But for some people with relatively soft airways, the dry, cold air outdoors in winter tends to make their outdoor sports plans. In fact, as long as you pay attention to some basic methods of breathing during exercise, you can protect your respiratory tract from dry cold air during winter exercise.

Outdoors best to breathe through the nose

According to the chief physician of the Department of Respiratory Medicine of the hospital, breathing frequency should be controlled consciously during the winter sports exercise, and respiratory frequency should not exceed 20-30 times per minute. "The respiratory rate can reflect the body's ability to exercise. For people who have just exercised outdoors, an excessively fast breathing rhythm tends to indicate excessive exercise intensity. In winter, the air itself is dry and the breathing is too quick to give the respiratory system. Create a greater burden and increase the incidence of pneumonia and bronchitis.”

During the outdoor exercise in the winter, it is best to breathe through the nose. There are abundant blood vessels and secretory glands in the nasal mucosa. When the cold air passes through the nasal cavity, it can play the role of heat preservation and moisturizing, thus avoiding cold, dryness or companionship. Dust and pathogenic microorganisms inhale into the lungs. Even if you can't breathe through your nose completely when you have a high level of exercise intensity, you should use a combination of mouth and nose breathing methods or apply a slight applicator to the front of the tongue to prevent the cold air from directly irritating the throat and lungs.

Deepen breath to improve discomfort

When exercising outdoors in winter, you should pay attention to adjusting your breathing pattern. Especially those who have just started exercising, their own respiratory system, blood oxygen supply capacity and overall body activity are poor. If the exercise intensity is too large, the frequency of respiration is often increased, and superficial respiration occurs. If you continue to exercise like this, you will experience inspiratory depths greater than the depth of your expiratory breath. Long hours will cause chest tightness and difficulty breathing. At this time, you should adjust your breathing pattern and exhale more. This will improve the breathing state and reduce the discomfort caused by winter sports.

Editor: Zhao Hao