The thing is, while being out of breath is pretty unpleasant, it’s pretty normal and nothing to be ashamed of. In fact, Dr David Sabgir, a practicing cardiologist in Columbus, OH, founder of Walk with a Doc and a cardiovascular health specialist, says getting out of breath is a normal part of exercise. Working out can bring some emotional wounds, like running the high school mile or feeling insecure about how easily you get out of breath. Busting myths can be a helpful step in healing wounds like this. So, even though there is a stigma associated with getting out of breath during workouts, as long as no other symptoms are present, there’s no reason to worry.
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So why are we out of breath?
When you exercise, your body’s demand for oxygen increases and it produces more carbon dioxide, says Alicia Pate, PhD, cardiologist and professor of anatomy at University of Health Sciences of Ponce. To cope with this, your breathing must increase from about 15 breaths per minute at rest to 40-60 breaths per minute during exercise to accommodate this increased demand. That’s right, you’re supposed to breathe a lot more when you exercise. Dr. Sabgir says that when you’re making more carbon dioxide, it’s important to expel it by exhaling (so you can get more oxygen faster).
So running out of breath is not only something to be ashamed of, but a useful tool in your arsenal. Dr. Sagbir points out that being out of breath or gasping for breath means your body is reaching a point of exertion and is exceeding its usual capacity. Sometimes that just means your body needs to catch up. When you start running to catch a train, for example, you go from zero to 60 out of the blue, so getting out of breath is very natural, he says. I have an urge to worry that it has more significant implications for my overall endurance, but it doesn’t paint that picture at all. When it comes to random reasons why you might start running, being out of breath is just a natural part of life. When it comes to exercise, that’s why warming up is important because it gives your heart and lungs a chance to get the blood pumping faster and meet the strain your brain expects.
Yes, regular exercise improves endurance. Dr. Sagbir says your lung capacity increases, your heart gets stronger, and blood flow improves over time. These benefits are fantastic, but you’ll still be out of breath because your physiology often needs time to catch up with your actions. Honestly, getting out of breath after trying something new or challenging should be a source of pride. (Remember, it’s always okay to slow down and catch your breath.)
Are there times when running out of breath is a cause for concern?
If you’re concerned about your heart health and want information about the signs that something is going on, Dr. Sabgir recommends that you watch for symptoms like dizziness, shortness of breath, chest pain, or any unusual symptoms you don’t normally experience. It encourages people to listen to their bodies and trust their instincts, so they can stay in tune when things seem off. And while getting out of breath is normal, talking to your doctor is also an important part of a fitness journey. Your provider can give you information about what goals to keep in mind, what risks to consider, and what activities might be best for you.
In addition, Dr. Sagbir encourages beginners and experienced athletes alike not to try to eat the whole elephant in one bite, that is, start slowly and don’t feel like you need to push yourself all the way every time you work out. Instead, Dr. Sagbir says gradual intensity helps you Commit to practicing long-term versus trying something so challenging that you avoid it altogether. You should also try to pace yourself so that you can prevent injuries and have a quicker recovery period. Not overexerting yourself may allow you to get back out there sooner.
There are so many things I wish I could tell my high school self about fitness and movement. Finding support and normalizing bodily processes can go a long way in getting our exercise routines back on track (and healing from gym class trauma). So whether or not you find yourself out of breath, slowing down can help you cultivate a relationship with exercise that makes you feel happy and excited to do it. That is your own victory, especially if you also have painful training experiences.
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