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Correct Synchronizing of breathing with an exercise is essential. Because you avoid creating pressure in your chest, you tense all necessary muscles at the same time, your body works in harmony.
When you exercise breathe out on the effort. Some form of exercises require a natural breathing. But for many of them breathe out on the effort.
Press-ups or pushups. Breathe in when you go down and breathe out when you push or press up. Make sure when you breathe in you inflate your stomach and when you breathe out you deflate your stomach.
When you press up your muscles tense and pull in. When you breathe out your muscles tense and pull in. If you inflate your stomach instead of deflating you are trying to inflate something that deflates.
Thus breathe in inflating on the way down and breathe out deflating on the way up.
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