Do you know how to breathe while running?

Many beginner runners soon find themselves out of breath. This usually means they are moving too fast. But it can also be caused by inefficient breathing while running.

Your breathing is critical, especially when you're running, which can cause you to feel short of breath. To maximize your performance, you must adjust your breathing and make appropriate improvements.

Photo by Jenny Hill on Unsplash

Why does it feel difficult?
Strenuous exercise such as running causes your muscles and respiratory system to work harder than usual. You need more reliable sources of oxygen and have to remove the buildup of carbon dioxide, which makes breathing harder.

Your breathing quality can be an indicator of your fitness level or how much your body responds to the speed and intensity of your run. If you work too hard or more than you can handle, you may experience shortness of breath, wheezing, or tightness in your chest.

Photo by Philip Strong on Unsplash

Deep belly breathing vs. shallow chest breathing
When running, you should use deep belly breathing (or diaphragm breathing) as it is more efficient and vo2 Max (maximal oxygen uptake) than shallow chest breathing. The air you breathe in stays in your lungs for only a short time, preventing full air exchange. This reduces the amount of oxygen you take in. Poor breathing technique is often the reason people get those horrible side slits when they run.

Deep belly breathing, on the other hand, is a more efficient running breathing technique because it uses the capacity of the entire lungs. The air you breathe in also travels down to the lower part of your lungs, where it stays longer. This will increase your oxygen intake.

Tips for breathing better while running
Here are some tips on how to improve your breathing while running, so you can control your breathing and ensure that every run goes smoothly:

1.Breathe in and out through your nose and mouth

Inhaling and exhaling through your mouth alone can lead to hyperventilation, and inhaling and exhaling through your nose alone won't provide you with enough oxygen while running. The best way to breathe while running is to inhale and exhale through your nose and mouth at the same time.

2.Breathing exercises

With the OPUMP breathing trainer, take a moment to focus on your breathing. This helps increase lung function and volume, while developing awareness of breathing.

Discover which exercises resonate with you the most. Create your own routine using one or more of the following breathing techniques:

Alternate nostril breathing
Equal to breathe
Rib extension breathing
3.Rhythmic breathing:

As a runner, your body absorbs a lot of stress when you exhale against your feet. Using rhythmic breathing while running helps you distribute this pressure evenly across your sides. This exercise involves timing your inhale and exhale according to the rhythm of your step so that your exhale alternates between right and left foot strikes.

Try breathing at a rhythm that works for you：

Box breathing :4 inhale, 4 hold, 4 exhale, 4 hold

2:2 Rhythm: Inhale and take two steps (one on the right foot, one on the left), then exhale two steps.

2:1 Rhythm: Inhale two steps, exhale one.

BOTTOM LINE:
Avoid shallow chest breathing while running and focus on deep belly breathing. Breathe through the nose and mouth, but mostly through the latter. Try several different breathing rhythms and choose the one you feel most comfortable with.

Get into the habit of adjusting your breathing not only during your run but also at different times of the day. Remind yourself to breathe smoothly and evenly, and be aware of any changes and how your breath responds to certain situations or activities.