At New Life Health Centre, your health and safety during exercise are our top priorities. Whether you are at the beginning of your fitness journey or making a dynamic comeback after a break, excessive intensity can sometimes trigger a series of unpleasant symptoms.
Many exercisers experience a specific chain reaction: first comes dizziness, followed by an intense urge to vomit (nausea), and, if they don’t stop in time, vomiting itself. But why does the body react in this exact order, and how can proper breathing save you?
The Chain of Reactions: How the Body Responds to Overexertion
- Step 1: Dizziness (Drop in blood pressure & lack of oxygen)
When you exercise very intensely or stop abruptly without a proper cool-down, your blood vessels dilate, and blood pools massively in the working muscles. This causes a temporary drop in blood pressure and reduced blood flow to the brain, resulting in dizziness, blurred vision, or a feeling of instability as the very first symptoms. - Step 2: The Urge to Vomit (Gastrointestinal Ischemia)
As the body tries to manage this crisis by redirecting all available blood to the muscles and heart, it abruptly cuts off blood flow to the stomach and intestines. Digestion freezes instantly. This sudden lack of blood in the digestive system (ischemia) sends a distress signal to the brain, triggering nausea and a strong urge to vomit. - Step 3: Vomiting (The body’s defensive reset)
If you continue to push your body despite the dizziness and nausea, acidity in the blood rises due to a high accumulation of lactic acid. The brain perceives this condition as “toxic” to the organism. Consequently, it activates the vomiting reflex as a last-resort defense mechanism to expel the stomach contents, reduce internal pressure, and force the body to stop training immediately.
The Hidden Culprit: How Improper Breathing Accelerates the Problem
Very often, dizziness and nausea are caused or worsened because we hold our breath during exercises (an involuntary reaction known as the Valsalva maneuver). When you hold your breath under strain, pressure inside the chest spikes sharply, reducing blood return to the heart. The moment you finally exhale, blood pressure drops rapidly, causing instant dizziness and a wave of nausea.
The Rules of Proper Breathing per Exercise Type:
- In Weight Training & Strength Exercises: Inhale through the nose during the easier phase of the movement (e.g., when lowering the weight) and exhale through the mouth during the phase of maximum effort (e.g., when lifting the weight). Never “lock” your breath.
- In Cardio & Aerobic Workouts (Running, Les Mills classes): Maintain a steady, rhythmic pattern (e.g., inhale for two steps, exhale for two steps). Focus on deep diaphragmatic breathing (expanding your belly, not just your chest) to ensure maximum oxygenation of the brain.
How to “Break” This Chain at the Gym
To ensure you always train safely, the certified trainers at New Life recommend that you:
- Never stop abruptly: As soon as you finish an intense set or a sprint, walk slowly for 2-3 minutes while taking deep breaths to help blood return smoothly to the brain.
- Manage your pre-workout meals: Avoid heavy or greasy foods for at least 3 hours before exercising. Prefer a light snack (e.g., a banana) 1 to 1.5 hours before you start to avoid straining your digestive system.
- Listen to your body: If you feel even the slightest hint of dizziness, stop immediately. Sit down, take controlled, deep breaths through your nose, and exhale slowly through your mouth.
What to Do If You Feel Unwell in Our Facilities:
If you feel that the dizziness persists and the urge to vomit begins, do not hesitate. Inform the trainer on duty in the room immediately. Our team is fully trained to provide first aid, help you lie down with your legs elevated to restore blood pressure, and safely get you back on track.
For more tips on safe training and proper breathing techniques, visit the articles section on our website or speak with one of our trainers during your next workout!
