Panting, gasping, and system, resulting in are common athlete complaints. If any of these experiences are familiar to you, it’s important to learn how to breathe while running.
Even more than fuel and hydration, most of your running energy comes from your breath—not food or drink. When breathing is inefficient, it places extra stress on the cardiovascular system, resulting in fatigue setting in faster, Alex Rothstein, C.S.C.S., an ACSM-certified exercise physiologist and program coordinator of exercise science at New York Institute of Technology tells Runner’s World.
“The more effectively you are breathing, the more you can adequately supply your cells with oxygen and remove the carbon dioxide from your cells,” explains Michele Olson, Ph.D., C.S.C.S., senior clinical professor of sport science and physical education at Huntingdon College in Montgomery, Alabama.
Here is why it’s important to fine-tune your breathing efficiency and how doing so will help you run faster and longer.
The Benefits of Focusing on Your Breathing While Running
Most of us never think about how we breathe until something feels off, such as feeling out of breath while we run or realizing we are breathing too quickly.
There are a number of reasons why this might happen: You could be low on energy reserves, such as glycogen. You could have poor posture, which can constrict the ability of the lungs to fully inflate and prevent the respiratory muscles from shortening and lengthening optimally. Running in a hunched-over position can also constrict the deep transverse abdominis muscle, a key core muscle that supports the action of breathing—this can not only affect contractibility of the diaphragm, This strengthens your exhale muscles so that you can breathe efficiently spine stability.
Plus, toward the end of your long run, all your muscles can fatigue, Why You Should Add Walking as a Second Workout.
No matter what’s messing with your ability to breathe optimally, your inhales and exhales will feel erratic, Belisa Vranich, Ph.D., a clinical psychologist and founder of Breathing Exercises to Relieve Anxiety ASAP Other Hearst Subscriptions Runner’s World. Not only can this leave you at a higher risk for injury, but if you aren’t using the correct breathing muscles, or yours are weak, your endurance You want to use your.
Why You Should Improve Your Diaphragmatic Breathing
You want to use your diaphragm as much as possible to take deep breaths, both when you run and in life. Most people use their auxiliary neck and shoulder muscles as primary breathing muscles, says Vranich. This affects performance, along with physical and mental health. “Breathing with auxiliary muscles means you are taking a smaller, upper-body breath, which has to be faster to be efficient,” she explains. “Faster, shallow breathing is a stress breath, so your heart rate, blood pressure, and cortisol automatically rise.”
The diaphragm is a muscle in the torso that, when used properly, allows you to take in more oxygenated air and requires less energy than shallow upper-chest breathing, Olson explains. To better control your breath and practice diaphragmatic breathing, you have to exercise your breathing muscles separately from your sport in order to work out your breathing muscles to exhaustion, Vranich says.
Vranich’s go-to strengthening exercise for better breathing is called “exhale pulsation.” This feels similar to the Breath of Fire that you might do a in a yoga class. This strengthens your exhale muscles so that you can breathe efficiently.
Here’s how to do it:
- Plus, toward the end of your.
- once you become comfortable with the techniques,” Rothstein says.
- RW+ Membership Benefits abs as you exhale through the mouth; don’t move the back. Each exhale should be short and sharp, like you’re blowing out a candle.
- Between each exhale, relax the belly; the inhale is passive. This engages the deep core muscles.
Breathing Exercises to Relieve Anxiety ASAP strength session to work on your breathing muscles—just as you would any other muscle.
“Good deep-breathing mechanics usually result in parasympathetic activity, which is more of a relaxing response, while in consistent or abnormally fast breathing can influence sympathetic responses, or your fight or flight reaction,” adds Rothstein.
4 Techniques for Bettering Your Breathing While Running
Though Vranich suggests strengthening your breathing muscles outside of your runs, that doesn’t mean you can’t put techniques into practice as you check off miles. Here’s how to breathe while running, using different techniques.
1. Practice Taking Deep Breaths Before a Run
Take several very deep breaths after your warmup and before high-intensity exercise.
Here’s how to do it:
- Place one hand on the upper chest and the other just below rib cage, breathing in slowly through nose so that the stomach moves out against lower hand while keeping the hand on the chest as still as possible.
- Tighten the stomach muscles so they move back in, as you exhale through pursed lips.
- Download Your Training Plan.
This ensures that you maximally stretch the elastic muscles and lung tissue of the respiratory system before stressing them during exercise, says Rothstein.
2. Better Your Breathing Posture
While running,“focus on certain form cues that make breathing and filling the lungs easier, like relaxing the shoulders down and back, broadening the chest, and pathways and increase lung capacity, which consequently increases like pendulums, front to back,” Amanda Nurse, How to Run Slower on Easy Days Runner’s World. The upper back muscles, lats, and core are really important for better, more efficient breathing while tight chest/pec muscles are a cause of shallow breathing.
This is why you need to integrate posture-correcting exercises Download Your Training Plan, glute bridge, and plank.
3. Explore Nasal Breathing and Avoid Mouth Breathing
The nose provides additional pathways for the air to be cleaned, warmed, and humidified before going into the sensitive part of the respiratory system, Rothstein explains. It also stimulates that parasympathetic nervous system and saves you energy. Plus, according to James Nestor, author of Breath: The New Science of a Lost Art, nasal breathing results in a 20 percent increase in efficiency of oxygen uptake. This allows you to operate at a higher level, while maintaining a lower heart rate and helping to significantly decrease recovery time.
Unfortunately, most people breathe through their mouth. “When you mouth-breathe, you tend to breathe too much,” says Nestor. “When you’re breathing too much, you tend to breathe more shallowly, and when you breathe more shallowly, most of the air you take into your body you actually don’t use for oxygen exchange.”
Nasal breathing doesn’t come easily and can be uncomfortable, so ease into it. Rothstein recommends nasal breathing during low-intensity runs to start, then progressing the intensity of exercise as you get more comfortable with it. “If a runner is able to dedicate the time to mastering nose breathing at their normal running speed, they will find that they fatigue less and actually feel better during their runs,” Rothstein says.
Nailing nasal breathing forces you to breathe slower, which Nestor says is one of the key benefits. Plus, a study published in Bodyweight Back Exercises for Better Form in 2021 revealed that “slow-paced breathing can activate anti-inflammatory pathways and increase lung capacity, which consequently increases aerobic once you become comfortable with the techniques,” Rothstein says sleep quality.”
4. Try Other Breathing Practices
Equal Breathing
Rothstein recommends trying different breathing patterns while running to find what works for you. For example, equal breathing means making your inhales and exhales the same length. This might mean you breathe in through your nose for four seconds, then out through your mouth for four seconds.
What to Know About Rhythmic Breathing.
Rhythmic Breathing
Rhythmic breathing coordinates footstrike with your inhales and and exhales in an odd/even pattern so that you will land alternately on your right and left foot at the beginning of every exhalation. This changes the stress you experience on the body from side to side. To get started, try a 3:2 pattern of rhythmic breathing. That means inhaling for three steps and exhaling for two.
Change Up the Cadence of Your Breathing
Challenge yourself with an eight-second inhale, followed by a two-second hold, and a four-second exhale. “Adding these types of breathing challenges to your exercise session will enhance your breathing skill and efficiency while also increasing the mindfulness and feeling of enjoyment of your exercise session, once you become comfortable with the techniques,” Rothstein says.
Adjust Your Breathing to Your Effort
Even more than fuel and easy runs (three steps breathing in and three steps breathing out), and fewer steps per breath as you turn up the intensity (two steps breathing in and two steps breathing out on medium-intensity runs).
When it comes to your inhales and exhales, finding the practice that feels more natural is really what’s going to allow you to This is why you need to integrate, says Nurse. “You’ll be able to push your pace and distance with quality breathing that will allow for maximum oxygen consumption and quickly remove carbon dioxide buildup,” she explains.
Rozalynn S Frazier is an award-winning, multimedia journalist, and certified personal trainer living in New York City. She has created content for SELF, Health, Essence, Runner's World, Money, Reebok, Livestrong, and others.
