Serious runners are always looking for that little extra edge to help them reach a new peak, whether it’s gaining speed or endurance. The best way to breathe while you are running is a commonly debated topic among runners. Although some advocate breathing only through the nose while running, breathing through the mouth is natural and healthy.
How does the nose work in breathing?
When the air temperature and humidity levels are extremely low, breathing through the nose rather than the mouth can be beneficial. Your nose heats the air before it enters your lungs , generally making it easier to breathe. Those who train outdoors during the winter months may find this technique quite useful. Asthmatic runners may also benefit from breathing through the nose, as breathing through the mouth can worsen the condition.
Can you breathe through your mouth?
Breathing through the mouth provides more oxygen than breathing through the nose, and some runners are comfortable breathing through the nose and mouth at the same time. Forcing ourselves to inhale and exhale only through the nostrils can tighten the muscles of the jaw and face. Keeping your mouth open will help you relax your face and also the rest of your body.
How is it more comfortable?
While we rest, most people breathe through the nose. However, during light exercise, you will breathe through your nose and then switch to breathing with your mouth once you reach your resting breathing rate two to three times. Once you exceed four to six times the resting breathing rate, you cannot comfortably push air through your nose. Whether you breathe through your mouth or nose, you will naturally deepen each breath to increase your oxygen intake.
Other factors must be considered when learning to breathe correctly during a race. When running, the muscles of the upper back, shoulders, and neck often tighten, causing shallow breathing originating from the chest rather than deep breathing from the diaphragm, the muscle that separates the chest abdomen. Ideally, breathe deeply into the abdomen and focus on keeping your arms loose and your upper body relaxed.
What should breathing be like to do sprints?
The rhythm of your run determines the rhythm of your breathing. According to the American Lung Association, breathing rates are based on the number of steps you take, compared to your breathing rate. Whether you have noticed it or not, the bump on your foot usually occurs when you are exhaling, destabilizing your pelvis and core.
Learn a 5-step rhythmic breathing technique that will take the load off your feet. Take three steps as you inhale and two as you exhale. If you run faster, switch to a 3-step pattern during which you inhale for two steps and exhale for one, alternating your left and right foot as you hit the ground.
Don’t just use your lungs
The greater the amount of oxygen that travels through your body, the better it will function while you run. The ability to deliver oxygen to your cells faster helps you run even faster. This is best accomplished by breathing with your belly, rather than using just your lungs to breathe while running. With abdominal breathing , you will use the stomach muscles to help the lungs expel air, which will cause the stomach muscles to expand.
When you breathe out, it tightens your stomach muscles, pulls your stomach into your spine, and flattens it out again. Your stomach needs to go up and down, unlike your chest going up and down. Abdominal breathing allows you to inhale more oxygen, while expelling more carbon dioxide, which is crucial for sprinting, so you can run faster and not get tired that fast. As an added benefit, you are less likely to experience the “side flaps” that runners often have from breathing too fast.
Conscious breathing rhythm
Think as much about your rhythm and breathing rate as you do with your running gear. If your breathing rate is inhaling / exhaling at a very fast rate, you could hyperventilate. If your breathing rate is less than three inhalations and three exhalations, you may not receive enough oxygen for your body during sprinting. Running in areas that are not too hot or contaminated can also make breathing easier.
