Running is a great activity to get into shape and it makes your muscles and respiratory system work harder. That implies your body needs a sufficient amount of oxygen to produce energy and stay alive. Your fitness level is determined by how well you can breathe while running.
We’ll talk about the importance of breathing and how to do it right when running in this article.
Importance of Breathing:
Oxygen is needed by the entire system in the body. Effective breathing can help you sleep better, digest food more efficiently, enhance your body’s immune response, and decrease stress levels. It also provides a greater sense of mental clarity.
Right Way to Breathe:
The two things that must be considered to get the most out of any workout routine are your form and your breathing pattern. When done correctly, these can help you increase the effectiveness of your workout. While we typically concentrate on our form, we often neglect our breathing pattern. It is important to understand how to breathe properly while undertaking any exercise.
Proper breathing starts in the nose and then moves to the stomach as your diaphragm contracts, the belly expands and your air is filled in your lungs. It is the most efficient method of breathing because it pulls down on the lungs, producing negative pressure in the chest and allowing air to flow into the lungs.
Nose Vs Mouth:
Mostly, breathing in through your nose and out through your mouth is recommended. When undertaking an energetic activity, though, this may not be the best technique to breathe. The same is true when it comes to running.
While running, breathing through your nose can be difficult because your muscles won’t be able to match the increased demand. You must breathe via your mouth to meet the requirement. You can breathe via your nose while running casually. However, when sprinting you must begin taking air through your mouth. Breathing through your nose allows you to inhale more oxygen while also reducing tension and tightness.
Tips to Breathe Correctly While Running
When running, you must first correct your form before synchronizing your breath with it. First and foremost, concentrate on your form. To breathe more efficiently, keep your spine upright, look forward, and relax your shoulders.
Second, breathe rhythmically. This permits you to breathe more oxygen to meet the demand without putting your body under unnecessary stress. Exhale and inhale alternately between your right and left foot strikes is the ideal way to do this. Inhale for three-foot strikes and exhale for two.
Ways To Improve Your Breathing Method
It may be tough for you at first to synchronize your breathing with your running pace. We recommend that you do some breathing exercises to learn them. There are two breathing exercises that you can do to improve your breathing efficiency.
1- Diaphragm breathing
It is also known as abdominal breathing or belly breathing. It is a technique that helps to engage your stomach, abdominal, and diaphragm muscles. It helps to control blood pressure, reduce stress, and reducing the heart rate. Here’s how to do it:
Step 1: Place a cushion beneath your knees and head and lie on your back.
Step 2: Put one hand above the belly button and the other on the chest, and relax your shoulders.
Step 3: Inhale through your nose for 2 seconds and feel the air passing through your stomach.
Step 4: Purse your lips and exhale through your mouth for 2 seconds. Continue it for 5 minutes.
2- Equal breathing technique
The equal breathing technique, also known as the Sama Vritti technique. It is a controlled breathing method that emphasizes equal breath length. This breathing method can help you relax, calm your mind, reduce stress levels, and lower blood pressure.
Step 1: Sit comfortably in a peaceful environment and close your eyes.
Step 2: Breathe in and out to relax.
Step 3: Inhale for four seconds via your nose, then wait for a few seconds to allow the air to rest in your lungs.
Step 4: Exhale through your nose for four seconds. This exercise should be repeated 5-10 times.