Breathing & Relaxation Techniques Flashcards

Which breathing pattern is most appropriate during the concentric phase of a resistance exercise?

Answer: Exhale during the effort

Exhaling during the concentric (effort) phase helps stabilize intra-abdominal pressure and prevents the Valsalva maneuver.

What is the primary purpose of diaphragmatic breathing during cool-down?

Answer: To promote parasympathetic nervous system activation

Deep diaphragmatic breathing stimulates the vagus nerve, activating the parasympathetic system to reduce heart rate and promote recovery.

A client reports feeling lightheaded during a group aerobics class. The most likely breathing-related cause is:

Answer: Hyperventilation

Hyperventilation causes excessive CO2 exhalation, leading to respiratory alkalosis and symptoms like lightheadedness or tingling.

Which technique involves alternating nostril breathing to balance the nervous system?

Answer: Nadi Shodhana

Nadi Shodhana (alternate nostril breathing) is a pranayama technique used to balance the sympathetic and parasympathetic nervous systems.

During high-intensity aerobic intervals, which breathing approach best maintains performance?

Answer: Rhythmic breathing matched to movement cadence

Rhythmic breathing coordinated with movement cadence optimizes oxygen delivery and reduces respiratory muscle fatigue during high-intensity work.

Progressive muscle relaxation (PMR) is most effective when combined with which breathing technique?

Answer: Slow deep breathing with extended exhalation

Slow deep breathing with extended exhalation enhances the relaxation response during PMR by reducing sympathetic arousal between tension-release cycles.

What is the recommended inhale-to-exhale ratio to promote relaxation after an aerobics class?

Answer: 1:2

A 1:2 inhale-to-exhale ratio (e.g., 4-count inhale, 8-count exhale) activates the parasympathetic nervous system and promotes post-exercise relaxation.