Breathing While Running

Why has breathing been given so much importance while running and performing other physical activities? Simply because, without the knowledge of some basic breathing techniques, we tend to run out of oxygen to supply to the body while performing physical activities such as running and jogging. This further translates into additional stress on an already exerted body. Moreover, learning how to control breathing while running helps become a better runner, and will also help you cover longer distances, as you won't run out of breath as often as you used to. Here are some helpful tips on breathing right when you are running.

Important: Do not attempt these techniques if you happen to face any severe breathing problems while running, or are a patient of asthma or any other respiratory problems. It is advisable to consult a doctor, or even a yoga professional, before undertaking this venture to prevent it from leading into something serious.

Breathe from your Nose and Mouth
You may have had several people tell you to inhale from your nose and exhale from your mouth, but this tenses the facial muscles and adds to the stress the body experiences while running. Instead, keep your mouth slightly open while running, and allow air to pass in and out from both, your nose and your mouth. This is because once inhaled, even cold air attains body temperature till it reaches the lungs. Also, involving both your nose and mouth while breathing in the cold helps reduce the strain on any one medium.

Develop a Breathing Pattern
Do not take very deep, or very shallow breaths while running. As has been reiterated several times, your breaths should be normal. It, however, helps to mold your breathing into a proper pattern while running. Ideally, the proper breathing techniques while running are as follows:

• When you take the first three steps, inhale. When you take the next two steps, exhale. This is known as the 3:2 breathing ratio. This helps maintain the oxygen supply to the body, and keep your breathing pattern normal.
• After you have adapted to this technique, in order to maintain your breathing pattern while running long distances, change this ratio to 2:1. This means, you will inhale for the first two steps, and exhale for the next step.

Though this is the ideal breathing pattern, monitor what you are comfortable with, to reduce the stress caused while running. Try developing this pattern though, as it has been found effective for several runners.

Breathe from the Stomach
Another important breathing tip while running is to breathe from the depths of your belly, and not your chest. Your abdominal muscles should expand when you inhale and contract when you exhale. This not only helps your breathing pattern, but also helps tone your abdominal muscles over time, which is definitely beneficial for your health.

Practice
Lastly, practice these breathing rhythms while starting with a walk. Then move on to jogging, and finally break into a run. These techniques take a little time to develop, and should be performed with care, as the wrong breathing pattern may add to the stress your body experiences during exercise. The whole idea of developing proper breathing techniques while running is to reduce this stress. Furthermore, if you experience difficulty in breathing while running, and find yourself unable to cope up with this breathing pattern, stop running, and take a break. You might need more practice. It can definitely be achieved over time.

Try and perform some breathing exercises to improve lung capacity, and then adhere to the aforementioned breathing pattern while running, to make the task a little less challenging. Though breathing is most overlooked while performing physical activities, it is the most important tool in developing the right stamina and ability to perform these activities for longer periods. As such, adhering to a proper running technique and following this pattern of breathing alongside will definitely help you develop the energy to perform your daily physical activity more effectively.