The Importance of Working Out While Taking Ozempic and Other GLP-1 Medications
Ozempic and other GLP-1 drugs have recently gained broader attention in discussions about weight loss.
With more people taking Ozempic and other GLP-1 drugs for weight loss, it's important to remember that these medications should be taken under the advisement of a doctor, while also maintaining a well-balanced lifestyle. We believe that people are increasingly prioritizing their health, and for those taking weight loss medication at the advisement of their doctor, it's just one piece of their overall health and not a substitute for working out or lifelong health & wellness changes. After all, working out and focusing on your physical health is not just about how you look, it's how you feel, too.
What are GLP-1 Medications?
Ozempic and other GLP-1s are medications classified as a glucagon-like peptide-1 (GLP-1) receptor agonist and are primarily prescribed to manage type 2 diabetes in adults by helping to regulate blood sugar levels. Ozempic and other GLP-1s have also garnered attention for their ability to promote weight loss by slowing digestion and curbing appetite. It's essential to recognize that these GLP-1s are usually prescribed as part of a comprehensive treatment plan, which may involve lifestyle modifications-such as dietary changes and increased physical activity-alongside other medications. As with any medication, potential side effects and risks should always be discussed with a healthcare provider before use.
Looking for Ways to Complement Ozempic and GLP-1s? Consider these Tips:
Taking Ozempic or another GLP-1 drug is just one piece of the puzzle when it comes to overall health & wellness. Here are five things to incorporate into your lifestyle if you're taking a GLP-1 drug.
1. Move Your Body!
Regular exercise is a cornerstone of a healthy lifestyle and is crucial to not only weight loss, but overall physical and mental health. Some initial research has shown that people using weight loss drugs exercise more often after they start taking medication, which could be the motivation you need to start-or restart-a fitness routine.
Divided into strength training and cardio, a varied exercise routine makes everyday tasks easier, burning more calories than cardio alone.
Strength training, often overlooked in weight loss efforts, brings additional benefits such as improved posture, endurance, and a toned body. Even if you are taking a GLP-1 drug, strength training can help you maintain or regain muscle mass. However, a balanced approach combining strength and cardio exercises is the most effective for weight loss, maximizing health benefits and results.
Some of our favorite strength exercises that target different muscle groups include:
Core: Flutter Kicks, Modified In and Outs, Plank and Side Plank
Legs: Dumbbell Goblet Squat, Split Jumps, Donkey Kick
Arms: Dumbbell Alternating Hammer Curl, Resistance Band Chest Press
Whole Body: Jumping Jacks, Push-Up to Side Plank
Exercise can have TONS of benefits beyond weight loss alone. For example, regular fitness activities give you a boost that can lead to:
Improved heart health
More energy
Better mental health
Improved immune system
Lower blood pressure
Reduced stress and anxiety
Better sleep
Inspired to get moving? Don't face your health journey alone. At Planet Fitness, we're here to help everyone achieve their individual health and wellness goals through accessible, affordable and judgement free fitness. Find a local gym for support and expert guidance when you need it.
2. Focus on More Whole Foods
Balancing whole foods in your diet is pivotal for effective weight management. Incorporating vegetables, high-fiber foods like oats and bananas, whole grains, and vitamin-rich foods such as lean meats and leafy greens aids digestion, boosts metabolism and provides a sustained feeling of fullness.
Including more of these foods not only supports weight loss but also promotes better overall well-being by ensuring a diverse and nutrient-dense diet. Recognizing the significance of whole foods and their positive impact on digestion and metabolism underscores the importance of a balanced and nourishing diet in your weight loss and fitness journey.
3. Prioritize Those Zzzzz's
Quality sleep is a vital but often overlooked aspect of overall health (and even successful weight loss). Short sleep duration-aka anything less than seven hours a night-has been linked to a higher chance of developing obesity, emphasizing the connection between sleep and weight. Counting up the benefits of sleep is easier than counting sheep! Prioritizing sleep supports the immune system, reduces stress, and regulates appetite hormones, contributing to a healthier you.
Finding it difficult to drift into dreamland each night? We get it. Here are some of our favorite tips & habits that can improve your sleep health:
Be Consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
Create a Sleep Sanctuary. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
Less Screens, More Zzzz's. Distracting electronic devices, such as TVs, computers, and smartphones, should be turned off and away from the bedroom.
Eat Early. Avoid large meals, caffeine, and alcohol before bedtime.
Get Moving. Being physically active during the day can help you fall asleep more easily at night.
Consistent sleep habits and recognizing sleep as a non-negotiable priority will complement other lifestyle changes, creating a well-rounded approach to achieving good physical and mental health.
4. Manage Stress Effectively
The impact of stress on overall health is substantial. It's no surprise that high stress levels can affect your mental well-being, but stress can influence your physical health as well.
Specific to weight loss, prolonged stress can contribute to the buildup of belly fat by causing higher cortisol levels. Adding physical activity or stress-relieving exercises to your regimen can transform your body and indirectly help manage weight.
Accepting stress management as a necessary component of a balanced lifestyle allows you to make healthier choices and helps lead to long-term successes like weight loss.
Some other ways to combat everyday stress include:
Meditation & mindfulness
Journaling
Getting outside in nature
Listening to feel-good music
5. Drink Some High-Quality H2O
Staying hydrated is a fundamental aspect of maintaining overall health and vital in achieving and sustaining weight loss. Mayo Clinic recommends that adults consume about 15.5 cups (3.7 liters) of fluids daily for men and 11.5 cups (2.7 liters) for women.
Adequate hydration boosts metabolism, enhancing the body's ability to process nutrients and burn calories efficiently. Proper fluid balance is crucial for optimizing exercise performance, preventing fatigue and dizziness, and supporting endurance during workouts.
Additionally, staying hydrated helps manage appetite by distinguishing between true hunger and the body's need for fluids, contributing to portion control.
If drinking over 100 ounces of water a day sounds like a tall task, many fruits and vegetables, such as watermelon and spinach, are nearly 100% water by weight.
Make hydration a habit by incorporating it into your routine, and you'll discover its powerful impact on various bodily functions, supporting your overall health and fitness goals.
The Benefits of Maintaining a Healthy Weight
There may be a variety of reasons you're looking to lose weight, which are personal to you. As the Judgement Free Zone®, Planet Fitness isn't worried about why you want to lose weight; instead, we focus on how weight affects your overall health and how we can be a partner in achieving your goals.
First, it's important to note that the term "healthy weight" varies person-to-person. Why? Simple: every body is different. The number on the scale alone can't tell us whether a person is healthy or not, however, too much body fat-and similarly, too little-can become a health risk for certain individuals, according to the CDC.
With that said, maintaining a healthy weight for your body and build can have many benefits. For example, it can lower your risk of developing chronic conditions, such as diabetes and heart disease, that pose serious health risks. However, the significance of maintaining a healthy weight extends beyond physical well-being.
Healthy weight maintenance also positively impacts mental health, fostering a sense of well-being and reducing the risk of mental health conditions like depression and anxiety. When you care for your body, you also nurture your mind, contributing to a more positive and resilient mental state.
Your Health Journey
Embarking on a journey to improve your overall health-physical and mental-is an incredible undertaking that can lead to many benefits in your life. Congratulations on taking the first step! To stick with it, we recommend setting realistic and specific goals at the start.
Establishing achievable goals keeps you accountable and motivated throughout the process. Being realistic about your expectations ensures a sustainable approach, focusing on gradual changes rather than quick fixes.
While Ozempic and other GLP-1 drugs are a necessary option for some people, you should always have a well-rounded approach to weight loss and better health by exercising regularly, incorporating whole foods, prioritizing sleep, managing stress, and staying hydrated.
As you continue your fitness journey, you should regularly monitor your progress. Remember, progress will show in ways other than the number on the scale. Progress might show as having more energy, a greater ability to move your body and joints, or a noticeable improvement in your mental well-being. No matter what, always celebrate the milestones achieved along the way-big and small. Utilizing free tools like the PF App can provide expert guidance and support, enhancing your journey towards a healthier and more vibrant version of yourself.
Feel ready to take the first step towards a healthier life? Get started now for free on the PF App.
As always, please consult with a physician prior to beginning any exercise program. See full medical disclaimer here.
Related Topics
Related Articles
Beginner TipsEducation & Tips
7 Best Chest Workouts: A Beginner’s Guide
A sculpted chest isn’t just for social media; it's proven to improve posture and build upper body strength, combatting one of the most frustrating physical challenges of the modern, computer-centric age. Whether lifting heavy objects, recovering from your day on the keyboard, playing sports, or simply maintaining an active lifestyle, a strong chest can support you in countless ways.
The Benefits of Chest Workouts
Want an overall strong bod? Chest exercises increase strength in the upper body, especially in the largest muscle group in the upper body, the pectorals. Gaining strength in these muscles improves performance during workouts such as bench presses and pushups.
Plus, strengthening these muscles prevents back pain and combats the developing tech neck by balancing the front and back muscles. It boosts everyday performance by evenly sharing the workload throughout the upper body.
What are the Chest Muscles?
Listen, we're not trying to trick you back into biology class. But a little anatomy review will help tailor your regimen by understanding which muscles and exercises to target in your workout. The pecs—technically known as pectoralis major and minor—are the main strength behind the chest. The pectoralis major is responsible for pushing and lifting movement, while the pectoralis minor stabilizes the shoulder blades and aids in deep chest exercises. While the pecs are the most significant component, supporting muscles like the deltoids and triceps also engage and strengthen in chest workouts, providing additional stability.
What are the Best Types of Chest Exercises?
Chest exercises can be categorized into two groups: compound and isolation movements.
Compound movements work multiple muscle groups simultaneously, like the bench press, which targets the chest, shoulders, and triceps. These exercises aim for efficient lifting and stimulation of muscle fibers.
On the other hand, isolation movements focus on specific muscles. The dumbbell chest fly, for example, focuses on the pecs to build the chest muscles.
How Many Chest Exercises Should You Do?
Begin every new routine with a balanced approach. Avoid overloading with too many exercises at once and focus on 3-4 chest exercises maximum per workout. This variety keeps workouts interesting. A well-rounded approach would include 3-4 sets of 8-12 reps per exercise. Additionally, incorporate the principle of progressive overload, gradually increasing weight or resistance as you get stronger, to challenge muscles and promote growth over time.
7 Best Pectoral Exercises for Beginners
When starting your workout routine, it's important to focus on practical yet manageable exercises for beginners. The following exercises target the chest muscles differently, helping you develop a balanced and powerful upper body.
1. Smith Machine Bench Press
How to Perform: Begin by lying flat on the bench with your feet firmly planted. Grip the bar slightly wider than shoulder-width apart. Lower the bar slowly to your chest, keeping your elbows slightly tucked in, then press it back up to the starting position with a controlled motion.
Benefits: The Smith Machine Bench Press builds overall chest strength while engaging the triceps and shoulders. The Smith machine helps to provide stability, making it easier to maintain proper form.
Tips for Safe and Proper Performance: Keep your back flat against the bench and avoid arching it. Focus on controlling the weight throughout the movement and avoid letting the bar bounce off your chest.
2. Dumbbell Chest Press
How to Perform: Lie flat on a bench with a dumbbell in each hand, palms facing forward. Start with the dumbbells at chest level. Press them upward until your arms are fully extended above your chest, then slowly lower them back down to the starting position.
Benefits: Dumbbells strengthen the pectorals, deltoids, and triceps while improving shoulder stability. They allow for a greater range of motion and engage stabilizing muscles.
Tips for Safe and Proper Performance: Keep your feet flat on the ground and your lower back pressed against the bench. Ensure your wrists remain straight and aligned with your forearms to avoid strain.
3. Cable Crossover
How to Perform: Stand in the center of two cable machines set at a high position. Grasp the handles, step forward slightly, and pull the handles down and together in front of your body, crossing your hands at the bottom. Return slowly to the starting position.
Benefits: Targets the inner part of the chest, adding definition and enhancing muscular coordination. It's an excellent exercise for isolating the chest muscles.
Tips for Safe and Proper Performance: Maintain a slight bend in your elbows throughout the exercise. Avoid letting the weight stack slam down between reps, and focus on a slow, controlled movement to maximize muscle engagement.
4. Smith Machine Incline Bench Press
How to Perform: Set the bench to a 30-45-degree incline and lie back with your feet on the ground. Grip the bar slightly wider than shoulder width, lower it to your upper chest, and press it back up until your arms are fully extended.
Benefits: Targets the upper chest muscles, helping to develop a fuller chest. The incline angle shifts the emphasis to the upper portion of the pectorals.
Tips for Safe and Proper Performance: Keep your shoulders retracted and avoid flaring your elbows too wide. Press the bar in a straight line to avoid unnecessary stress on the shoulders.
5. Dumbbell Chest Fly
How to Perform: Lie on a flat bench with a dumbbell in each hand, arms extended above your chest with a slight bend in your elbows. Lower the dumbbells to the sides until you feel a stretch in your chest, then bring them back together to the starting position.
Benefits: This exercise isolates the chest muscles, improving flexibility and definition. It emphasizes the stretch and contraction of the pectorals.
Tips for Safe and Proper Performance: Keep the movement controlled and avoid dropping your arms too low, which can strain the shoulders. Maintain a slight bend in your elbows throughout the exercise to protect your joints.
6. Pushup
How to Perform: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows until your chest nearly touches the ground, then push back up to the starting position. (Check out our article here for proper pushup form.)
Benefits: Works the entire chest, along with the core and triceps. It's a versatile bodyweight exercise that can be performed anywhere.
Tips for Safe and Proper Performance: Keep your body in a straight line from head to heels, and avoid letting your hips sag or rise. Engage your core to maintain proper alignment. Check out this article for more tips on pushup exercises.
7. Dumbbell Floor Press
How to Perform: Lie on the floor with a dumbbell in each hand, arms bent, and elbows resting on the floor. Press the dumbbells upward until your arms are fully extended, then lower them back down until your elbows touch the floor.
Benefits: Focuses on the lockout phase of the press, building chest strength while reducing shoulder strain. The floor limits the range of motion, making it a safer option for beginners.
Tips for Safe and Proper Performance: Keep your movements controlled and avoid bouncing your elbows off the floor. Focus on pressing the weights straight up to effectively engage the chest.
3-Day Beginner Chest Workout Routine
For beginners, structuring your chest workouts over three days a week can provide the right balance between intensity and recovery. Here’s a sample routine:
Day 1: Start with the Smith Machine Bench Press, followed by the Dumbbell Chest Press, and end with Cable Crossovers. Focus on proper form and moderate weight.
Day 2: Perform the Smith Machine Incline Bench Press, followed by Dumbbell Chest Fly, and finish with Pushups. Adjust the incline angle for variation and challenge.
Day 3: Begin with a Dumbbell Floor Press and finish with a set of Pushups, possibly modifying them to increase difficulty as you progress.
Remember to rest at least one day between these workouts to allow your muscles to recover and grow. Recovery is just as important as the workout itself, and incorporating rest days will help prevent overtraining and injury.
Reaching Your Goals
Building a muscular chest is critical to a balanced fitness routine. By following the exercises in this guide, reaching your goals for your chest muscles will be a breeze! Remember, the key to success is consistency and proper form.
If you're looking for additional support and resources, Planet Fitness offers the perfect environment to help you with your goals! Whether you join a local club or use the PF App to get started at home, you can access expert guidance and a community committed to helping you succeed. Start your journey today and take the next step toward a stronger, healthier you.
As always, please consult with a physician prior to beginning any exercise program. See full medical disclaimer here.
Education & TipsBeginner Tips
The Ultimate Guide to Bent Over Row
What’s the power behind the bent over row? You can improve your back strength—and overall functional fitness—by mastering this classic exercise.
This guide can help you get started. We'll unpack the proper form, technique, and exercise variations of the bent over row. We’ll also address how to avoid injuries, pick the appropriate weight, and tailor the workout to your needs.
Don’t bend over backward alone. Find a club near you for support and expert guidance when needed.
What is the Bent Over Row?
Whether you want to improve your posture, lift more weight, or lead an active lifestyle, the bent over row can help you reach your health objectives. This workout targets your biceps and forearms, providing a potent full-body workout—perfect for boosting pulling power, developing athleticism, and making household tasks more manageable.
Benefits of the Bent Over Row
The bent over row is a classic exercise recognized for strengthening the back, maintaining posture, and aiding in functional fitness. It develops hypertrophy and stability using several muscle groups and can be included in training regimens for people of all fitness levels.
Strength and Hypertrophy
The bent over row is a powerhouse exercise for building a stronger back. This exercise promotes balanced muscle growth and significant hypertrophy when targeting the lats, rhomboids, traps, and supporting muscles like the biceps and forearms.
Improved Posture and Stability
Better posture and less strain on the spine come from the bent over row's improved spinal alignment. Using your core increases stability, and strengthening the back muscles improves body alignment and balance. It enhances respiration and circulation while preventing injuries from daily chores.
Functional Strength
Beyond the gym, the bent over row develops functional strength for everyday chores and activities like climbing and rowing. Over time, a strong back from this exercise supports alignment, back pain relief, and proper posture.
Versatility in Training Programs
Beginners can use light weights to master form, while advanced lifters can add heavier loads or variations for progression. Needed for many sports, beginners and seasoned athletes alike can benefit from this workout as it increases pulling strength.
What Muscles Does the Bent Over Row Work?
Resting your chest on an incline bench allows you to concentrate on your upper back muscles without stabilizing your torso. This version targets the lats, traps, and rhomboids while preventing lower back fatigue and keeping the proper form.
Primary Muscles
Latissimus dorsi (lats): The lats, large muscles spanning your back, are the primary movers in the bent over row, pulling the weight toward your body. Strong lats build a powerful back and support athletic movements like swimming, rowing, and climbing.
Rhomboids: The rhomboids beneath the traps retract the shoulder blades during bent over rows. Strengthening them improves posture, reduces shoulder injury risk, and boosts upper body stability.
Trapezius (traps): The trapezius, divided into upper, middle, and lower parts, primarily activates the middle and lower traps during bent over rows. These muscles stabilize the shoulder blades, support the upper back, and improve posture, reducing neck pain while boosting pulling strength.
Secondary Muscles
Biceps: The biceps brachii, prominent muscles on the front of the upper arm—aka “the guns”—play a significant role in elbow flexion. During the bent over row, the biceps assist in pulling the weight toward your body, particularly in the final phase of the movement.
Brachialis and brachioradialis: The brachialis and brachioradialis, located beneath the biceps, enhance grip strength and forearm power, boosting pulling strength and reducing injury risk.
Rear deltoids: On the back of the shoulder, the rear deltoids stabilize the joint and assist in shoulder extension. During bent over rows, they keep shoulders retracted, improving posture and reducing the risk of shoulder strain.
Stabilizing Muscles: The core, lower back, hamstrings, and glutes work together to maintain balance and proper posture throughout the movement.
Difference Between Barbell Bent Over Row and Dumbbell Bent Over Row
Choosing between a barbell bent over row and a dumbbell bent over row depends on your fitness goals and experience level. Let's look into each variation's key differences and benefits to help you make an informed decision.
Barbell Bent Over Row
The barbell bent over row is ideal for lifting heavier weights and achieving symmetrical pulling strength. This variation requires good grip strength and proper posture to perform effectively and safely. Best suited for advanced lifters, it’s a go-to exercise for building maximum back strength and overall power.
Dumbbell Bent Over Row
The dumbbell bent over row offers a greater range of motion and allows for unilateral work to correct muscle imbalances. This variation demands more stabilization, making it perfect for those focused on controlled movements. It’s a versatile choice for refining technique and strength.
How to Do a Barbell Bent Over Row
Proper technique is necessary to achieve the most significant results and prevent injury. Directions like these below target many muscle groups while building strength and hypertrophy.
Step-by-Step Instructions
Stand with feet shoulder-width apart, barbell on the ground
Bend at the hips, keep the back straight, and grip the barbell (overhand or underhand grip)
Engage your core and row the barbell toward your lower chest or upper abdomen
Slowly lower the barbell back to the starting position
Repeat as desired. (Recommended rep ranges: 8–12 reps for hypertrophy; 4-6 reps for strength)
Common Mistakes to Avoid: Rounded back, incorrect grip, or excessive momentum
Barbell Bent Over Row Variations
The barbell bent over row is a go-to move for building a strong, defined back. It works your lats, rhomboids, and traps, and with simple tweaks to your grip or stance, you can change things up to target different muscles and keep your workouts fresh.
Kettlebell Row
The kettlebell row offers a unique grip and movement path compared to other row variations, making it an excellent choice for improving stabilization and functional strength. This variation challenges your core and coordination, helping you build a strong, balanced physique while adding variety to your routine.
Resistance Band Bent Over Row
The resistance band bent over row provides a versatile, joint-friendly option. It’s an effective way to target your back muscles with adjustable tension, making it suitable for beginners and those recovering from injuries.
Smith Machine Row
For those struggling with balance or stability, the Smith Machine row offers a fixed bar path that reduces the need for stabilization. This variation allows you to focus on proper form and muscle activation, making it a reliable choice for lifters at any experience level.
Underhand Grip Barbell Row
The underhand grip barbell row targets the lower lats for more intense activation than the traditional grip. This variation builds the V-shape of your back while also engaging the rhomboids and traps, adding variety to your back training routine.
How to Do a Bent Row with Dumbbells
Performing the bent over row with dumbbells requires proper technique to manifest power and reduce injury risk. Here are a few step-by-step instructions to avoid common mistakes and target key back muscles with precision and control:
Step-by-Step Instructions
Stand with a dumbbell in each hand, palms facing each other
Bend at the hips with a neutral spine and slight knee bend
Row the dumbbells towards your lower ribs, keeping elbows close to your body
Slowly return to the starting position
Repeat as desired
Common Mistakes to Avoid: Shrugging shoulders, excessive swinging, or uneven pulling
Dumbbell Bent Over Row Variations
Dumbbell bent over row variations offer many approaches to target back muscles and address individual training needs. Variations like the single-arm dumbbell row offer targeted strength development for the lats and supporting muscles, correct muscular imbalances, and increase symmetry.
Single-Arm Dumbbell Row
This dumbbell row is great for building unilateral strength and correcting muscle imbalances. It targets one arm at a time, keeping an even development of the back and preventing strength discrepancies. Working with the lats and supporting muscles, you’ll unlock a greater range of motion for everyday life.
Chest-Supported Dumbbell Row
Resting your chest on an incline bench, you can concentrate on your upper back muscles without stabilizing your torso. This variation targets the lats, traps, and rhomboids while maintaining proper form and reducing lower back fatigue.
Tips and Proper Form for the Bent Over Row
Here are some expert tips and tricks to help you row your best:
Key Techniques: Maintain a neutral spine, engage your core, avoid rounding your shoulders, and use a controlled tempo for maximum muscle engagement.
Head Positioning: Keep your neck neutral to align with your spine and avoid excessive upward or downward gaze to prevent neck strain.
Warm-Up and Mobility: Perform dynamic stretches for the lower back and shoulders, and include warm-up sets with lighter weights.
Injury Prevention: Use proper weight progression, avoid overloading, and consider using a belt to support lower back tension.
Incorporating the Bent Over Row into Your Workout Routine
You can achieve your fitness objectives and reach your potential when you appreciate the benefits of adding workouts to your program.
Frequency and Volume
Perform bent over rows 2 to 3 times weekly, allowing adequate recovery between sessions to avoid overtraining. This frequency supports consistent progress while preventing strain.
Pairing with Other Exercises
Combining bent over rows with supportive exercises like lat pulldowns, pull-ups, or deadlifts will improve your results. These exercises target similar muscle groups and reinforce pulling strength. Address common soreness or tightness with post-workout stretching or foam rolling to maintain mobility and prevent stiffness.
Stronger Every Row: The Ultimate Bent Over Row Blueprint
Get muscle, improve your posture, and advance your fitness with this blueprint. Remember: a strong back is essential for everyday tasks like carrying groceries, lifting kids, and placing boxes on trucks.
So, why wait? Build strength like never before! Follow these tips for barbell and dumbbell bent over rows in our ultimate guide, exclusively from your friends at Planet Fitness.
Take your strength to new heights and start today with our step-by-step guide for free on the PF App. Unlock your back's full potential—no costs, just gains!
As always, please consult with a physician prior to beginning any exercise program. See full medical disclaimer here.
Mental HealthEducation & Tips
5 Breathing Exercises to Reduce Anxiety & Stress
In the quest for whole-body wellness, we consider things like movement, strength, and endurance, as well as the mind-body connection. The perfect way to connect mental and physical wellness? It’s something we do so naturally that it doesn’t require a second thought—breathing.
This guide will provide you with an on-the-go toolbox for breathwork, so the next time you’re stressed or overwhelmed, you’ll have the perfect breathing exercise to help you move through it.
Discover more tools and resources for overall wellness by downloading the free PF App.
What Are Breathing Exercises?
For millennia, breathing techniques have helped manage anxiety and stress and provided a sense of calm and clarity.
“Breathwork,” or breathing exercises, are controlled breathing techniques that target the mind-body connection. Breathwork, practiced in yoga and meditation techniques, continues to be used for stress management centuries later. Modern science now explains that specific breathing patterns activate the parasympathetic nervous system, responsible for the “rest and digest” state. Breathing exercises activate this state to slow the heart rate, lower blood pressure, and diminish the physical symptoms of stress.
How Does Breathwork Help with Anxiety?
Have you ever been so stressed you felt like your heart would beat out of your chest? This “fight or flight” response means your body is on high alert, but not always for good reason. Breathing exercises can counteract this response, calming the parasympathetic nervous system and inducing a calmer state.
Breathing techniques improve focus, increase emotional resilience, and enhance physical health. Whether you’re managing a stressful day or seeking relaxation before bed, breathwork provides a natural and accessible solution.
5 Breathing Techniques to Calm Your Mind
Breathing exercises offer a range of options to meet different needs. Here’s a look at five powerful techniques:
1. 4-7-8 Breathing
4-7-8 Breathing is a simple technique to relax you, whether for general stress management or just marshaling anxious thoughts before bed.
Step-by-Step Guide:
Inhale through your nose and count to four
Hold your breath and count to seven
Slowly and fully exhale through your mouth for eight counts
Repeat for ten deep breaths, 3-5 minutes, or as needed
This method helps slow down the heart rate and promotes a sense of deep relaxation. People report its benefits for falling asleep or easing high-stress moments.
2. Pursed Lip Breathing
Designed to slow down breathing and release trapped air from the lungs, pursed lip breathing is effective for relaxation and reducing anxiety.
Step-by-Step Guide:
Slowly inhale through your nose for two counts
Purse your lips (like you’re preparing to whistle) and exhale for four counts
Repeat for ten deep breaths, 3-5 minutes, or as needed
Along with inducing calm in the mind and reducing stress, this exercise slows down breathing and helps release trapped air in the lungs, making it particularly helpful for those with respiratory issues.
3. Alternate Nostril Breathing (Nadi Shodhana)
This yoga-inspired technique helps balance energy, calm the mind, and improve focus.
Step-by-Step Guide:
Close your right nostril with your thumb and inhale through the left nostril
Press your ring finger or pinkie to your left nostril and release your right nostril
Exhale through your right nostril
Inhale through the right nostril
Close it with your thumb
Exhale through the left
Repeat for ten deep breaths, 3-5 minutes, or as needed
A great exercise for reducing mental fatigue and anxiety, this technique balances energy, enhances focus, and calms the nervous system.
4. Resonant Breathing (Coherent Breathing)
Resonant breathing is about creating a consistent rhythm that balances the heart rate and promotes emotional stability.
Step-by-Step Guide:
Inhale for five seconds
Exhale for five seconds
Pro Tip: Keep your breathing smooth and even
Repeat for ten deep breaths, 3-5 minutes, or as needed
This technique provides a sense of calm and improves the relationship between the heart and mind. It balances the body, reducing anxiety so you can live your best life!
5. Progressive Muscle Relaxation with Breathing
This technique combines breathwork with muscle tension and release, ideal for reducing physical and mental stress.
Step-by-Step Guide:
Inhale and take a deep breath
Tense a muscle group (like your shoulders or arms) as you inhale
Release the tension as you slowly exhale
Move through major muscle groups, tensing with each inhale and releasing with each exhale
Repeat for ten deep breaths, 3-5 minutes, or as needed
This practice helps with body awareness and releases physical tension associated with anxiety, promoting overall relaxation and mental clarity.
Diaphragmatic Breathing: How It Works for Stress Relief
Your diaphragm is a large, dome-shaped muscle at the base of the lungs. Diaphragmatic breathing (also called “belly breathing” or “deep breathing”) utilizes the diaphragm for a more intense breath. Shallow chest breathing, which is the kind of breathing we mainly do day-to-day, only partially fills the lungs.
Diaphragmatic breathing fully expands the lower lungs and promotes a deeper relaxation within the body by highly triggering the parasympathetic nervous system and reducing stress. Practicing this type of breathing can enhance oxygen exchange, lower heart rate, and improve focus. It’s particularly beneficial in managing stress, increasing lung capacity, and supporting whole-body wellness.
The Benefits of Breathing Exercises for Reducing Stress
Breathing exercises aren’t just for momentary relief. Breathing techniques and breathwork offer lasting benefits for both physical and mental health for all ages. Regular breathwork can significantly reduce stress levels and improve mood.
Incorporating breathing exercises for anxiety into your daily routine can lower blood pressure, improve sleep quality, and create a more balanced mental state. For only a few minutes a day, you are making a long-term investment in your well-being for a calmer mind and body.
How to Incorporate Breathing Exercises Into Your Routine
Making breathing exercises a part of your daily routine doesn’t have to be complicated, but there are key things you want to consider:
Frequency and Timing: Daily practice of one or more techniques for even five minutes daily can make a noticeable difference. Including breathwork in your morning routine can help you feel calmer throughout the day.
Integration with Daily Life: During stressful moments like prepping for a meeting, commuting during rush hour, or the gym (which is physically stressful!), breathing exercises can be used for anxiety. Consider breathwork like a portable tool for grounding yourself wherever you are, and supplement this by joining supportive communities!
Tips for Practicing in the Gym: Controlled breathing enhances stability and endurance during workouts. The techniques described above, like resonant breathing, can calm your mind between sets and help regulate breathing during high-intensity exercises, where breathing can be forgotten. If going to the gym is a stressful experience, find a gym with flexible hours to work with your schedule.
Embrace the Power of Breath
Breathwork is an accessible and powerful tool that’s scientifically proven to support mental calmness, physical wellness, and overall fitness. Breathing exercises, when practiced consistently for even five minutes daily, can transform mental clarity, elevate a fitness routine, and provide a healthy habit to help manage stress.
Start small, stick with it, and let breathwork become a cornerstone of your wellness journey. Remember, the power of calm is just a breath away. Find more breathing exercises for free on the PF App.