How to Breathe While Running: 4 Ways to Get Enough Oxygen

Apr 07, 2021 03:00 PM

How to Breathe While Running - Photo by Sasin Tipchai from Pixabay
SHARE - Many people have a hard time learning how to breathe while running. Some people are natural-born runners. Others take it when they get older. They would tie their running shoes, get out and start their journey. However, when they run, they may feel short of breath and find themselves inhaling and exhaling in irregular breathing patterns.

If you are wondering how to breathe while running, look no further. Keep scrolling this post to know how to breathe while running properly!

How to Properly Breathe While Running: Diaphragmatic Breathing

How to Breathe While Running - Photo by Maciej Cieslak from Pixabay

Deep abdominal breathing strengthens the muscles that support breathing. Besides, it allows you to inhale more air. Using this breathing method not only lets you use oxygen more efficiently, but you are less likely to experience side stitches as well.

Diaphragmatic breathing is particularly important if you experience shortness of breath. Taking deep breaths into your chest can also put a strain on your shoulders, so you probably find that your body naturally relaxes more when you inhale the belly. You can also use diaphragmatic breathing during your daily life.

This is how to do it:

  • Feel for abdominal breathing while lying on your back.
  • Inhale through your nose, filling your stomach with air.
  • When your stomach expands, push the diaphragm down and out.
  • Extend your breath so that it is longer than your breath.

Do several 5-minute sessions over several days. Slow down your pace when you first involve it in your runs. Once you get the hang of it, you can pick up speed.

How to Breathe Better While Running: Using Both Nose and Mouth

How to Breathe While Running - Photo by dsandzhiev from Pixabay

Do you tend to take shallow breaths when you feel tired? Most people breathe through the chest, which is not the best way to maximize their oxygen intake.

Wondering how to breathe while running? Well, inhale and exhale through both your nose and mouth can be the best solution for you.
Inhaling and exhaling only through the mouth can cause the hyperventilating effect, whereas inhaling and exhaling through your nose will not provide you with enough oxygen while running. The best way to breathe while running is to inhale and exhale using a combined nose and mouth.

Breathing through your mouth and nose will keep your breathing steady and use your diaphragm for maximum oxygen intake. Also, it allows you to quickly remove carbon dioxide.

Practice breathing through your nose and mouth throughout the day. This may be hard because we are designed to inhale and exhale only through the nose. However, once you can do this, you will breathe better while running.

How to Breathe While Running Long Distance: Steady Breathing

How to Breathe While Running - Photo by Daniel Reche from Pixabay

The next method of how to breathe while running is using steady breathing. Stable breathing refers to the concept of maintaining a rhythm of breathing.

This is important during running since it helps your body stay in sync. When your body is out of sync, it burdens itself and the mind, resulting in physical and mental discomfort.

The key to steady breathing is never to stop the rhythm. You can speed up time, and sometimes slow it down, but never change the length of your breath. Stay steady at 4:4 times from the time you start until you finish.

How to Breathe While Running Fast: Mouth Breathing

How to Breathe While Running - Photo by Ketut Subiyanto from Pexels

The ultimate way of how to breathe while running is mouth breathing. It is best when running because it allows you to inhale more air than your nose.

The important thing to note when running is that you need a lot of oxygen. Remember, anything that prevents you from inhaling deep guts will get in the way of your overall success.

Proponents of nasal breathing argue that breathing through your nose lets you filter the air, which in turn warms the air as it passes through the nostrils. This is true.

However, when you run, you stress your body. Meanwhile, in this situation, the maximum possible oxygen intake is needed to reduce stress symptoms while running.

Breathing through your nose will not produce as much oxygen, and your biggest concern when running is whether your lungs are full (and not the warmth of your breath). Breathing through the mouth will give your body enough oxygen and therefore you will keep running well.

That’s all the 4 ways of how to breathe while running you can use. So, now you know how to breathe properly when you are running using those methods.


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