Learn to Breathe During Exercise: Why Your Breathing Technique Matters

When we exercise, we often concentrate on getting the movement right, but there is another important part of good exercise technique that is easy to overlook — breathing.

Learning to coordinate your breathing with your movement can help you feel more comfortable and controlled during your workout. One simple technique to start practising is to breathe out during the contraction phase of an exercise.

🌬️ What is the contraction phase?

The contraction phase is generally the part of an exercise where the muscles are working harder to produce the movement.

For example, during a sit-up, you are contracting your abdominal muscles as you lift your upper body.

A simple breathing pattern to practise is:

⬆️ Lift into the sit-up → BREATHE OUT
⬇️ Lower back down → BREATHE IN

This is a great starting point for learning how to coordinate your breathing with your movement.

💨 Why breathe out during the harder part?

When you’re concentrating on an exercise, it’s very easy to hold your breath without realising it. Focusing on breathing out during the contraction can encourage you to keep breathing steadily rather than holding your breath.

It can also help you become more aware of how your body is moving.

Good breathing habits during exercise can help you:

• Improve movement coordination
• Maintain a more controlled exercise technique
• Stay focused on the muscles you’re working
• Avoid unintentionally holding your breath
• Feel more comfortable during your workout
• Develop better mind-to-muscle awareness

🧘‍♀️ Start with one exercise

You don’t need to completely change your breathing pattern during your entire workout straight away.

Start with just one exercise.

Try a simple sit-up:

1. Lie comfortably with your knees bent.
2. Take a breath in as you prepare.
3. Slowly lift your upper body and breathe out.
4. Lower yourself back down while breathing in.
5. Repeat at a controlled pace.

As you become more comfortable, you can start applying the same principle to other exercises.

🏋️‍♀️ Think: “Breathe out on the effort”

A useful cue to remember is:

BREATHE OUT WHEN YOU WORK

For many exercises, the contraction or effort phase is when you’re pushing, pulling, lifting or rising.

For example:

Squat: Breathe out as you stand up.
Bicep curl: Breathe out as you curl the weight up.
Chest press: Breathe out as you push.
Sit-up: Breathe out as you lift up.

The exact breathing pattern can vary depending on the exercise, so the most important thing is to keep breathing and avoid holding your breath.

🌟 Make breathing part of your workout

Your breathing shouldn’t be something you only think about when you’re struggling. Practicing your breathing during easier exercises can help make it feel more natural when the intensity increases.

Next time you’re exercising, slow things down and ask yourself:

“Am I breathing?”

Then try to coordinate your breathing with your movement.

A small change in the way you breathe can help you become more aware of your body, your technique and how you’re performing each exercise.

💜 Move N Motion

At Move N Motion, we believe fitness isn’t just about moving more — it’s about learning to move well.

Whether you’re new to exercise or returning to fitness, taking the time to understand things like breathing, posture, technique and muscle control can help you get more out of your workouts.

Breathe well. Move well. Feel better. 💜💚

Move N Motion Fitness

#MoveNMotion #BreathingDuringExercise #ExerciseTips #FitnessTips #ExerciseTechnique #MindToMuscleConnection #CoreTraining #HealthyMovement #GroupFitness #FitnessForEveryone #MoveMoreFeelBetter #StrongerTogether #MovingForLife

The post Learning to breath during exercise first appeared on Move N Motion Fitness.

Why Arch Support Matters: Choosing the Right Runners for Exercise

Your feet are your foundation. Every time you walk, squat, jog, jump or participate in a fitness class, your feet absorb forces and help keep your body balanced and moving efficiently.

That’s why choosing a comfortable, supportive pair of runners is an important part of looking after your feet during exercise.

Brands such as New Balance offer a wide range of running and walking shoes with different levels of cushioning, stability and support. However, the “best” shoe isn’t necessarily the most expensive or the same shoe someone else wears—it’s the shoe that fits your feet comfortably and provides the support you need.

At Move N Motion, we encourage our participants to wear comfortable, supportive runners that allow them to move confidently and safely during class.

What Is Arch Support?

The arch is the curved area along the inside of your foot between your heel and the ball of your foot.

Your foot has a complex network of bones, muscles, tendons and ligaments that work together to support your body weight and absorb forces as you move.

Arch support refers to the way your footwear or an insole supports this area of the foot.

Good footwear can help distribute pressure across the foot and provide cushioning and stability during movement.

Why Is Arch Support Important During Exercise?

During exercise, your feet can experience significantly more force than they do during normal standing.

Think about the number of times your feet contact the ground during a fitness class.

You may perform:

• Squats
• Step-ups
• Walking
• Lunges
• Cardio exercises
• Side-to-side movements
• Balance exercises
• Light jogging

Every movement requires your feet to respond and adapt.

Comfortable, supportive footwear can help your feet cope with these demands.

Your Feet Affect More Than Just Your Feet

Your feet are connected to the rest of your body’s movement system.

The way your foot contacts the ground can influence movement through your:

Feet → ankles → knees → hips → pelvis

This doesn’t mean that poor arch support automatically causes knee, hip or back problems. However, footwear that doesn’t suit your feet can contribute to discomfort or make exercise less enjoyable.

That’s why finding footwear that feels stable and comfortable for you is so important.

Signs Your Runners May Not Be Supporting You Properly

It might be time to reassess your footwear if you regularly experience:

• Foot soreness after exercise
• Aching arches
• Heel discomfort
• Excessive foot fatigue
• Blisters or rubbing
• Your feet feeling unstable
• Shoes wearing unevenly
• Your toes feeling cramped
• General discomfort while exercising

These symptoms don’t necessarily mean you need more arch support. They can have many causes, including poor fit, worn-out shoes, training changes or an underlying foot problem.

If pain persists, it’s worth speaking with a podiatrist or other qualified health professional.

Choosing the Right Runners

When shopping for exercise shoes, don’t choose a pair simply because they’re popular or because someone else loves them.

Your feet are unique.

Look for runners that provide:

✔ A Comfortable Fit

Your foot should feel secure without being squeezed.

There should generally be enough room in the toe box for your toes to move comfortably.

✔ Appropriate Cushioning

Cushioning can make walking and exercise more comfortable, particularly if you’re spending a lot of time on hard surfaces.

✔ Good Heel Support

Your heel should feel secure inside the shoe without excessive slipping.

✔ Appropriate Arch Support

The shoe should feel supportive without creating uncomfortable pressure underneath your arch.

✔ Stability

You want to feel confident when changing direction, stepping, squatting and performing other movements.

What About New Balance?

New Balance is one example of a footwear brand that offers a variety of runners designed for different foot shapes, activities and support requirements.

Some models focus more heavily on cushioning, while others are designed with additional stability features.

The important thing is not simply choosing the New Balance brand—it’s finding a specific shoe that suits your feet, activity and individual needs.

A shoe that feels fantastic for one person may not be right for someone else.

Do You Need Extra Arch Support?

Not necessarily.

Some people find that the insole supplied with their runners provides enough support.

Others may benefit from an additional insole with more arch support.

An extra-supportive insole may be worth considering if:

• Your current shoes feel uncomfortable
• You have particular foot-support requirements
• Your feet become tired quickly
• You’ve been advised to use additional support by a podiatrist
• Your current footwear doesn’t provide the comfort you need

However, more support isn’t always better.

An insole that pushes too firmly into your arch can actually be uncomfortable.

The goal is appropriate support—not maximum support.

How to Introduce New Arch Support

If you’re adding an arch-support insole to your runners, don’t necessarily wear it for a full two-hour workout straight away.

Give your feet time to adjust.

You could start by wearing the shoes for a short walk and gradually increase the amount of time you spend wearing them.

Pay attention to how your feet feel.

If you develop significant pain, numbness, tingling or persistent discomfort, stop using the new support and seek professional advice.

Don’t Forget About Shoe Size and Shape

Arch support isn’t the only consideration.

A beautifully supportive shoe won’t help much if it doesn’t fit correctly.

Consider:

Length: Your toes should have enough room.

Width: Your foot shouldn’t feel squeezed from the sides.

Heel: Your heel should feel secure.

Toe box: Your toes should be able to move naturally.

Overall comfort: The shoe should feel good when you walk and exercise.

If possible, try shoes on later in the day, as feet can swell slightly throughout the day.

When Should You Replace Your Runners?

Exercise shoes don’t last forever.

Over time, cushioning and support materials can become compressed and less effective.

You may notice:

• The sole looks worn
• Cushioning feels flatter
• Your shoes no longer feel comfortable
• The tread is becoming smooth
• You start experiencing new aches or discomfort
• One side of the shoe is wearing significantly more than the other

There’s no single mileage figure that applies to everyone. How quickly your shoes wear depends on your body weight, activity, surfaces, shoe construction and how frequently you use them.

Instead of relying solely on a number, pay attention to the condition and feel of your shoes.

Your Runners Are Part of Your Exercise Equipment

When we think about exercise equipment, we often think about dumbbells, resistance bands, mats and fitness machines.

But your footwear is also part of your exercise setup.

A supportive, comfortable pair of runners can help you feel more confident while performing movements such as:

🏃 Walking and jogging
🦵 Squats
⬆️ Step-ups
↔️ Side movements
💪 Strength exercises
❤️ Cardio activities
⚖️ Balance exercises

The right footwear allows you to concentrate on your workout rather than worrying about uncomfortable feet.

Don’t Forget Your Socks!

Socks can also make a surprising difference to foot comfort.

Look for socks that:

• Fit properly
• Don’t bunch up
• Help manage moisture
• Don’t create pressure points
• Work comfortably with your runners

A well-fitting shoe combined with comfortable socks can help reduce rubbing and irritation.

Listen to Your Feet

One of the most important fitness habits you can develop is learning to listen to your body.

Mild muscle fatigue after exercise can be normal.

Persistent or worsening foot pain isn’t something you should simply push through.

If you experience ongoing pain, swelling, numbness, tingling or significant changes in how you walk, speak with an appropriate healthcare professional.

A podiatrist can assess your individual foot structure and movement and help determine whether you need particular footwear or orthotic support.

Move N Motion Tip 👟

Before heading to your next Move N Motion class, take a quick look at your runners.

Ask yourself:

Are they comfortable?

Do they fit properly?

Do I feel stable when exercising?

Are they worn out?

Do I have the support my feet need?

If the answer to these questions is no, it might be time to have a look at your footwear.

The Bottom Line

Your feet work hard every day—and even harder when you’re exercising.

Choosing comfortable, supportive runners can help you feel more comfortable and confident while you’re moving. Good arch support can be beneficial for some people, but there isn’t one perfect shoe or insole for everyone.

Rather than simply choosing the shoe with the most support, focus on finding the right combination of fit, comfort, cushioning and stability for your individual feet and activities.

And remember, if you’re experiencing persistent foot pain, getting professional advice is much better than trying to exercise through it.

At Move N Motion, we want you to feel strong, comfortable and confident every time you move.

👟 Look after your feet—and they’ll help carry you through your fitness journey!

Move N Motion
Stronger Together. Moving for Life.

Visit www.movenmotionfitness.com.au to find out more about Move N Motion group fitness classes.

The post Arch Support first appeared on Move N Motion Fitness.

Mind-to-Muscle Connection: The Secret to Better Workouts and Better Results

When people think about getting stronger or building muscle, they often focus on lifting heavier weights or doing more repetitions. While these things certainly have their place, one of the most overlooked aspects of exercise is something you can’t see—your mind-to-muscle connection.

This simple technique can make almost every workout more effective, whether you’re a beginner or someone who has exercised for years.

At Move N Motion, we encourage participants to focus not only on completing each exercise but also on how they perform it. Learning to connect your mind with the muscles you’re working can improve strength, technique, balance and confidence while helping reduce the risk of injury.

What Is the Mind-to-Muscle Connection?

The mind-to-muscle connection is the ability to consciously focus on the muscle you’re trying to work during an exercise.

Instead of simply moving the weight from Point A to Point B, you actively think about contracting and controlling the target muscle throughout the movement.

For example:

During a squat, focus on your glutes and quadriceps doing the work as you stand.

During a bicep curl, think about squeezing your bicep at the top of each repetition.

During a glute bridge, concentrate on tightening your glutes rather than pushing with your lower back.

This mental focus improves communication between your brain and muscles, allowing them to work more efficiently.

How Does It Work?

Your brain controls every muscle contraction through your nervous system.

When you deliberately concentrate on a muscle during exercise, your brain sends stronger and more coordinated signals to that muscle.

Research suggests this increased focus can improve muscle activation, meaning the intended muscles work harder while surrounding muscles are less likely to compensate.

This leads to better-quality movement and more productive workouts.

Benefits of Developing a Mind-to-Muscle Connection

1. Better Muscle Activation

One of the biggest benefits is improved muscle recruitment.

Rather than allowing stronger muscles to take over, you encourage the correct muscles to perform the work.

For example:

Glutes activate more during squats.

Core muscles engage more during planks.

Back muscles work better during rowing exercises.

2. Increased Strength

Lifting heavier isn’t always the answer.

Many people become stronger simply by improving how effectively they recruit their muscles.

When the correct muscles are doing the work consistently, strength improvements often come faster.

3. Better Technique

Focusing on the movement encourages slower, more controlled repetitions.

This often improves posture, balance and body awareness while reducing poor movement habits.

4. Reduced Injury Risk

Poor technique is a common cause of exercise-related injuries.

When you’re concentrating on proper muscle engagement instead of rushing through repetitions, you’re less likely to compensate with joints or surrounding muscles.

Good movement patterns protect your body over time.

5. Improved Muscle Growth

If your goal is building lean muscle, learning to feel the target muscle working can make your training more effective.

Quality contractions are often more beneficial than simply lifting heavier weights with poor technique.

6. Better Balance and Coordination

Because you’re paying attention to your body position throughout each movement, your balance and coordination naturally improve.

This carries over into everyday activities such as walking, lifting, gardening and playing sport.

How to Improve Your Mind-to-Muscle Connection

Slow Down

Avoid rushing through repetitions.

Move with control during both the lifting and lowering phases.

A slower movement gives your brain more time to activate the correct muscles.

Use Lighter Weights

Many people actually benefit from reducing the weight.

If the load is too heavy, your body will naturally recruit other muscles to help complete the movement.

Lighter weights often improve muscle awareness.

Visualise the Muscle Working

Before starting an exercise, picture the muscle contracting.

This simple mental cue can improve activation almost immediately.

Feel the Muscle

Ask yourself:

Which muscle should be working?

Can I actually feel it contracting?

Am I using momentum instead?

The answers help improve body awareness.

Remove Distractions

Put your phone away.

Avoid rushing between exercises.

Give each repetition your full attention.

Quality always beats quantity.

Examples During Common Exercises

Squats

Focus on:

 Driving through your heels.

 Squeezing your glutes as you stand.

 Feeling your quadriceps control the lowering phase.

Push-Ups

Think about:

 Chest muscles pushing the floor away.

 Tightening your core.

 Keeping your body in one straight line.

Plank

Instead of simply holding the position:

Tighten your abdominal muscles.

Squeeze your glutes.

Push your forearms into the floor.

Keep your shoulders active.

Bicep Curl

Avoid swinging.

Slowly curl the weight while squeezing your bicep at the top before lowering under control.

Glute Bridge

Rather than lifting as high as possible, focus on squeezing your glutes together throughout the movement.

Everyday Benefits

A stronger mind-to-muscle connection doesn’t just improve gym performance.

It also helps with daily activities such as:

Carrying shopping bags

Lifting children

Gardening

Climbing stairs

Standing from a chair

Improving posture

Reducing lower back discomfort

Improving balance as we age

Functional movement starts with proper muscle activation.

Common Mistakes

Many people unknowingly reduce the effectiveness of their workouts by:

Using weights that are too heavy

Performing exercises too quickly

Using momentum instead of muscle control

Copying others without focusing on their own technique

Holding their breath throughout the exercise

Slowing down and focusing on quality movement usually produces better long-term results.

Is This Only for Strength Training?

Not at all.

The mind-to-muscle connection can improve almost any form of exercise, including:

Resistance training

Pilates

Bodyweight workouts

Core exercises

Balance training

Rehabilitation exercises

Functional fitness classes

Even walking can benefit when you focus on posture, core engagement and glute activation.

How We Use It at Move N Motion

At Move N Motion, we regularly coach participants to think about the muscles they’re using rather than simply counting repetitions.

You’ll often hear cues like:

“Squeeze your glutes.”

“Brace your core.”

“Pull your shoulder blades back.”

“Control the lowering phase.”

“Slow it down.”

These simple reminders help participants move better, become stronger and gain more from every class.

Our workouts are designed for all fitness levels, so whether you’re just getting started or looking to improve your technique, we’ll help you build confidence while developing healthier movement patterns.

Final Thoughts

The mind-to-muscle connection is one of the simplest ways to improve your workouts without spending more time exercising or lifting heavier weights.

By slowing down, focusing on the muscles you’re working and moving with intention, you’ll improve muscle activation, strength, posture and technique while reducing your risk of injury.

Remember—it’s not about how many repetitions you complete; it’s about how well you complete them.

At Move N Motion, we’re passionate about helping people move better, feel stronger and build confidence through safe, effective and enjoyable exercise.

Ready to experience the difference?

Join one of our friendly group fitness classes in Widgee, Glastonbury or Kilkivan and discover how moving with purpose can transform your fitness journey.

Book your class today at:

www.movenmotionfitness.com.au⁠�

The post Mind to Muscle Connection first appeared on Move N Motion Fitness.