What is the breathing rate?
Breathing rate refers to the number of breaths a person takes in a minute. In adults, average resting breathing rates range from 12-20 breaths per minute. When exercising or stressed, this number can rise to 30 breaths per minute.
How to monitor breathing rate
This can be done by counting the number of breaths in a minute using the radial pulse, which is located on the inside of your wrist. The radial pulse can be found by gently curling your hand until you feel the beat of your heart against your thumb. It is important to sit or stand upright to get an accurate reading. You will need to take three numbers within one minute to get a reliable average.
The following calculation can be used to determine a person’s breathing rate:
(_ beats per minute = _ breaths per minute)
For example, if you counted 15 beats in sixty seconds, the calculation would be as follows: (15 beats/60 seconds = _ breaths per minute) In this case, the answer would be 25 breaths per minute.
You can also determine your breathing rate by counting how many times your heart beats within a 15 second period and multiplying this number by four. This gives you the total beats per minute. Using this method, if you counted ten heartbeats in 15 seconds, the calculation would be as follows: (10 heartbeats x 4 = _ beats per minute) In this case, the answer would be 40 beats per minute.
How to use breathing rate to help you relax
Breathing exercises are a great way to slow your breathing down and get your heart rate under control. If you feel stressed or anxious, take three deep breaths in through your nose and out through your mouth. If you are feeling overwhelmed, place one hand on your chest and apply gentle pressure while breathing in through your nose and out through your mouth. Make sure to count the number of breaths you take in a minute when practicing these exercises so that you can accurately monitor how they impact your breathing rate.
How to use breathing rate to help you perform better in sports
Although there is not always a direct connection between breathing and physical performance, monitoring your breathing rate can help you know how you feel about specific activities. Suppose you notice that your breathing rate increases while playing basketball or softball; for example, this could be a sign of anxiety. Try doing some deep breathing and applying the same pressure techniques as described above to calm yourself down. Breathing rate can also be used as a marker for how you perform during certain fitness activities, such as swimming or cycling. If your breathing rate increases while exercising, this could be a sign that your body is not getting enough oxygen. Try shortening your breath too quick, shallow breaths. If this does not help, stop exercising and take a break until your breathing returns to normal.
How to use breathing rate as a marker for overall health
You can monitor your breathing rate at home by taking it three times in one minute or using the formula described above. Ideally, you should see a decrease in the number of breaths per minute as you age. If your breathing rate is higher than it should be, you could have a respiratory issue like sleep apnea or asthma. If this is the case, consult with your doctor for more information about addressing any breathing problems that you may have.