Your breath is of the most importance, especially when you’re running, which can cause you to feel short of breath. To maximise your performance, it’s super important that you tune in with your breath and make the appropriate improvements.
The reason you may feel breathless early in runs is due to the lower oxygen levels, especially for those runners who don’t exercise much.
According to Women and Health, the best way to help you breathe while jogging is to work for deeper breaths, says running coach Rebeka Stowe who told the publication.
“Breathe from your diaphragm and fill up your whole rib cage 360 degrees,” she says. “Avoid shorter, shallow breathing from your chest,” said Rebeka while speaking to the publication.
At first the new approaches may feel uncomfortable or unnatural, however, over time, you’ll get used to the adjustments and be able to optimise your breath to make your runs more enjoyable.
Try these simple, effective breathing techniques to improve your running performance.
The diaphragm breathing technique
The diaphragm is a large, dome-shaped muscle located at the base of the lungs. This technique involves abdominal breathing, strengthens the muscles that support breathing and allows you to take in more air. Not only will you be able to use oxygen more efficiently, but you’ll be less likely to experience side stitches. This breathing technique offers several benefits to your body including reducing your blood pressure and heart rate and improving relaxation.
Here is how diaphragm breathing should be done according to Healthline:
How to do it:
- Get a feel for belly breathing while lying on your back.
- Breathe in through your nose, filling your belly with air.
- As your stomach expands, push your diaphragm down and out.
- Lengthen your exhales so they’re longer than your inhales.
Box breathing
Box breathing is a four-part breathing exercise that can restore calmness and wellbeing to the mind and body when under stress. This deep-breathing technique involves inhaling deep into the belly, holding the breath at the top of the inhalation for at least four counts, exhaling, then holding the breath at the bottom of the exhalation for four counts.
Nasal breathing
Breathing through the nose is better for easy runs or moderate jogs rather than sprints. With nasal breathing, you only inhale and exhale through the nostrils without involving any mouth breathing.
Nose and mouth breathing
This involves inhaling through the nose and exhaling through the mouth.
Mouth breathing
Mouth breathing involves only inhaling and exhaling through the mouth. According to Master Class Breathing through your mouth throughout your run can increase stress because it may feel like hyperventilation. However, breathing through your mouth can be very effective for high-intensity running.
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