Breathing is commonly thought of as an instinctive process, but there is such a thing as appropriate running breathing technique. Follow Teeanime instructions to learn how to breathe while running, whether you’re a seasoned runner or just getting started.
6 Types of Breathing Techniques for Running
Though breathing is an instinctive function that we rarely think about, maintaining an efficient breathing cadence while running can help you enhance your endurance, reduce your risk of injury, and break through a training plateau. Here are five distinct sorts of breathing strategies for running.
1. Rhythmic breathing
When your exhalations coincide with your foot strikes, you absorb a lot of strain as a runner. Rhythmic breathing while running helps distribute tension evenly. This technique involves matching inhalations and exhales with stride cadence so exhales alternate right and left foot strikes. For runners, a normal breathing rhythm is to inhale for two footstrikes and exhale for two. This means your exhalations will always be on the same side of your body, creating uneven strain and injury risk. If you breathe in an uncommon ratio, such as inhaling for two strides and exhaling for one, you’ll alternate right and left foot strikes. This can boost endurance and reduce injury risk.
2. Diaphragmatic breathing
Diaphragmatic breathing, also known as belly breathing or abdominal breathing, is a breathing technique that includes using the diaphragm, a prominent respiratory muscle around the lower ribs and intercostal muscles, to breathe more efficiently. During this form of breathing, the diaphragm contracts and slides downward, allowing the lungs to expand and take in more air. This deep belly breathing technique can assist lower your breathing rate and heart rate during heavy activity by increasing lung capacity and flexibility.
3. Box breathing
When stressed, box breathing, also known as square breathing or four-square breathing, is a four-part breathing technique that helps restore peace and wellbeing to the mind and body. In this deep-breathing technique, inhale deeply into the belly, hold the breath at the top of the inhalation for at least four counts, exhale, then hold the breath at the bottom of the exhalation for four counts.
4. Nose and mouth breathing
Most of the time, it’s up to you whether you breathe through your nose or mouth when you run. The most important thing is that your breathing is easy and effective. This is why many runners automatically switch between breathing through their nose and mouth. To do this, you have to breathe in through your nose and out through your mouth.
5. Nasal breathing
Breathing through the nose is preferable for slow runs or moderate jogs over sprints (though many experienced athletes will have their own preferred methods of breathing). Nasal breathing involves solely inhaling and exhaling through the nostrils, with no mouth breathing.
6. Mouth breathing
Mouth breathing entails just inhaling and exhaling through the mouth. Breathing through your lips while running may generate stress because it may feel like hyperventilation. Breathing through your lips, on the other hand, can be particularly helpful for high-intensity running. During a sprint or an uphill run, people frequently convert to mouth breathing.
4 Tips for Breathing Technique While Running
Weather, asthma, fitness level, and the intensity of your exercise can all influence how you breathe when running. If you’re a new runner or simply want to learn how to receive adequate oxygen while exercising, here’s an outline of how to practice efficient running breathing.
1. Warm up your lungs
A decent dynamic warm-up may start your heart thumping and your blood flowing, which can assist prepare your respiratory system and loosen your muscles so you can expand your lungs and diaphragm more easily. Before you run, do some chest-opening exercises to help your diaphragm expand and your belly breathing become more efficient.
2. Maintain your running form
Proper running form and good posture can help you improve core strength and relieve core pressure, making it easier to breathe while running. Maintain a neutral head and neck position while looking forward. Throughout the action, keep your chin tucked, as if you were cradling an egg beneath your chin. Your posture should be tall with a slight forward tilt. Your shoulders should be relaxed and level.
3. Breathe through your nose and mouth
Nose or mouth breathing alone may not utilise your lung capacity efficiently, leaving you with less oxygen when you exercise. Inhaling via both your nose and mouth can help you get the most oxygen. Breathe in rhythmically via your nose and mouth while you run, matching your breathing rhythms with alternating footfall. Expel carbon dioxide fast by exhaling through the mouth.
4. Practice belly breathing
You might think that taking deep breaths will slow you down, but that’s not true. When you breathe through your chest, you take shorter, shallower breaths, which don’t give your body and muscles as much oxygen as they need during hard exercise. Instead, practice breathing with your diaphragm. Laying on the ground with one hand on your chest and the other on your belly is a good way to practice belly breathing. As your lungs fill with air, breathe in through your nose and push your belly out. Push down on your diaphragm at the same time to keep your chest from rising. You can slowly let out your breath through your mouth and do this for a few minutes. Once you’re used to it, try it out on your next run and notice how it makes you feel.
Before making any changes to your exercise routine, talk to your running coach or a qualified medical professional if you have any breathing problems that might make it hard for you to breathe.
How to Work out Safely and Avoid Injury
If you already have a health problem, you should talk to your doctor before starting an exercise program. Proper exercise technique is important to make sure an exercise program is safe and effective, but you may need to change each exercise to get the best results based on your own needs. Always choose a weight that gives you full control over your body during the move. Pay close attention to your body when you work out, and stop right away if you feel pain or discomfort.
To keep making progress and get stronger, make sure your exercise program includes the right warm-ups, rest, and food. In the end, your results will depend on how well you can recover from your workouts. Rest for 24 to 48 hours before working out the same muscle groups again to give them enough time to heal.