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I can't seem to find one clear-cut answer for breathing techniques to use during a run. I have always been told to breath in through the nose and out through the mouth. However, whenever I run, I can't seem to control my breathing like that. I find myself breathing mostly through my mouth and then other times, I'm at a good pace and breath in and out only through my nose.
What I have been finding in my research is that most people will breath with counts. For instance, breath for 2 counts through your nose and out for 2 counts with your mouth. Some people vary the counts too - maybe 3 through the nose and 4 through the mouth. Of course, it all depends upon your pace but the key is to get a rhythm and to focus on your breathing techniques.
Breathing techniques are helpful for any exercise activity. Sometimes when I do have a good running pace and I'm actually breathing well, I find that I achieve the "runner's high" much easier which is a good thing because by the time I'm past mile 2 on the treadmill, I need the lift!
Yours in Health,
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I always get a kick out of the “breathing through your nose” thing. When I’m running, I need as much air as humanly possible…if I could breath through my mouth, nose and ears at the same time I would. Ditch trying to breath through your nose, it’s like breathing through your mouth while sucking through a straw. Inhale and exhale through your mouth and exhale on every other footstike of your left foot. I have a diagram here:
http://thefitclub.blogspot.com/2007/07/running-tips-and-questions-answered.html
It’s impossible to explain in text only. This works at all but the slowest and fastest paces and it’s self-regulating…the faster you run, the faster you’ll breathe. If you exhale on the left footstrike instead of the right, it also has the side benefit of almost completely eliminating side stitchs. Check it out.
http://thefitclub.blogspot.com
You should try to incorporate low bretahing into your running technique arsenal. Low breathing greatley improves your bodies efficency in providing muscles with oxygen. By bending down with a slight stoop in your running posture you will be closer to the ground. Hence the gravitational pull on your lungs will be slightly greater allowing its capacity to increase. The added benefit improves your core strength, and posture. By focusing on your ears you can also increase the oxygen intake in addition to using your nose and mouth. Try to move your jaw up and down while contracting your ears, and the benefits will be untold
Hope this helps
Try Different stlyes and Techniques to suit you best, as every one is differnt.
Breathing through the nose is a great method that I have found works well. Swimming pools seem to have the greatest effort/reward ratio. I have written about this as well at:
http://www.runningbeginner.com/exercises/runners-breathing-technique/
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