Efficient breathing is crucial for optimal running performance. To breathe effectively while running, focus on deep, diaphragmatic breathing.
Diaphragmatic Breathing: The Key to Efficient Running
The most effective way to breathe while running is using your diaphragm, the large muscle beneath your lungs. This technique, also known as belly breathing, maximizes oxygen intake and CO2 expulsion.
- Inhale: Breathe in slowly through your nose, focusing on expanding your belly. Feel your diaphragm pushing downwards, expanding your abdomen. (As you inhale, breathe in through your belly, focusing on expanding deep into your diaphragm.)
- Exhale: Push air out from your belly and core, engaging your diaphragm to fully exhale. (As you exhale, push through your diaphragm to exhale air from your belly and core.) You can exhale through your nose or mouth, depending on your preference and exertion level.
Many sources recommend starting with nasal breathing as much as possible to filter and warm the air. However, when breathing becomes labored due to increased intensity, switching to mouth breathing may be necessary. (Run with your mouth closed as much as you can. When the air hunger is too strong, switch to mouth breathing.)
Breathing Rhythms and Techniques
Experiment with different breathing patterns to find what suits you best. Some runners find a rhythmic breathing pattern helpful, coordinating their breaths with their steps. For example:
- 2:2 Breathing: Inhale for two steps, exhale for two steps.
- 3:3 Breathing: Inhale for three steps, exhale for three steps.
(Rhythmic breathing can make us more aware of the need for a longer time to inhale the oxygen needed for high-intensity exercise like running.) (Rothstein recommends trying different breathing patterns while running to find what works for you. For example, breathe in through your nose for…)
Remember to maintain a relaxed posture to allow for optimal lung expansion. Deep, controlled breathing improves oxygen uptake, reducing breathlessness and enhancing endurance. (With a few simple breathing techniques for running, you can breathe more efficiently, increasing your oxygen intake and letting go of more CO2 with each breath.)
(Deep abdominal breathing strengthens the muscles that support breathing and allows you to take in more air.) Practicing diaphragmatic breathing before, during and after running can greatly improve your breathing efficiency and overall running experience.
