Life Cycle

How To Breathe Well In Running

How to breathe well?

Ok, let’s go back to the base. You, mammals, (I prefer to specify it, as a goldfish I am not concerned) come to the world with an umbilical cord  that gives you all the necessary nutrients to develop you and allows you the gaseous exchange of oxygen and gas carbonic with your mother. You breathe through your stomach.

Reading this article, I imagine you are sitting at rest. Stop for a moment and observe how you breathe. While it is natural in the baby, many adults “forget” the ventral (or abdominal) breathing and breathe mainly by lifting the chest (chest breathing). Try to bring your breath back by inflating your belly first and closing your mouth. There is still a clavicular breathing of which we will not speak here.

Open the mouth..

At rest , a healthy individual breathes their mouth shut . When you make an effort , light or intense, keep your mouth open or open, for inspiration as for expiration. Breathing only through the nose protects you from dust, certainly, but during the effort, the orifice is too narrow for air to come in without additional effort. Running with your mouth open is natural and easier.

At the inhalation as at the expiration, the air enters by the nose AND by the mouth , it is to maximize the quantity of air available in the lungs. As breathing is a natural reflex from the first seconds of life, (indeed it is enough to clam the umbilical cord near the belly so that the newborn expires before taking a deep breath, it is impressive to live and observe such moments), it’s an automatism. The inspiration will be natural without you having to make a voluntary effort. We must not seek to breathe more air than what is naturally realized. You would hyperventilate that imbalance gas exchange, create tingling in extremities of limbs, etc …

Exhale well:

However, when exhaling, you must voluntarily exhale more air than you would tend to do naturally . The inspiration is passive , without voluntary effort, and the exhalation is active . The respiratory rate or the respiratory rate is natural, you must not try to control it. This frequency will adapt proportionally and naturally to the intensity of your effort. The conscious and voluntary part is the exhaling of the exhalation , in order to get rid of the metabolic waste (in particular the carbon dioxide) and to renew at best the air in your lungs during the following inspiration.

Do not try to adjust your breathing to a stride rhythm . Do not make jerky expiration as you probably hear from time to time. Instead , focus on expelling the air at one time . Concentrate on your next workout for one to two minutes to expel the air by pushing the air excessively while remaining relaxed in the rest of the body. This contrast will leave a “trace”, so the good expiration will be soon without thinking and without “force”. Stay well aware of the inspiration to inflate your belly first (abdominal breathing).

A little exercise to finish: Breathing with abdominal muscle contraction:

  1. Put your hands on your belly
  1. Inhale through the nose while inflating your belly
  1. Exhale through the mouth by emptying the air from your belly and contracting the abdominals
  2. Tuck your belly and navel as deeply as possible by having the image that your belly button touches your spine
  1. Help yourself with the strength of your hands at the beginning
  1. Repeat steps 10 to 10 10 times

Go ahead, do it now, yes it’s a little tired, but you are all champions !!! Tell me in the comments below what it brings you!

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