How to Breathe so Running Feels EASIER!

Summary

In this video, a professional triathlete shares five techniques to improve your running performance through proper breathing. By activating the sympathetic nervous system before starting, managing CO2 during exertion, practicing rhythmic breathing, and mastering diaphragmatic breathing, runners can enhance their stamina and speed. Additionally, a post-run recovery technique using box breathing helps activate the parasympathetic system, aiding in faster recovery. The video emphasizes how breathing, more than fitness, plays a key role in running effectively and suggests that these techniques can lead to faster, effortless running.

Takeaways

• 😀 Breathing correctly can immediately improve your running performance, making you feel more relaxed, powerful, and faster.
• 😀 The feeling of being out of breath is often due to CO2 buildup, not a lack of oxygen, and managing CO2 can help you regain control of your breath.
• 😀 To activate your body's 'fight or flight' mode before running, practice power breaths to prepare your body for the physical demand.
• 😀 Rhythmic breathing, where you synchronize your breath with your stride, helps maintain a natural flow and optimize oxygen intake.
• 😀 The 3-2 breathing pattern (inhale for 3 steps, exhale for 2 steps) is commonly effective for athletes, but you should experiment to find your own optimal rhythm.
• 😀 Diaphragmatic breathing, which involves using your diaphragm rather than shallow chest breathing, ensures better oxygen intake and relaxation.
• 😀 Focus on breathing from your belly, not just your chest, to fill your lungs completely and improve your running efficiency.
• 😀 Practicing diaphragmatic breathing while walking and running can help you run faster and more comfortably by ensuring you’re using your full lung capacity.
• 😀 Post-run recovery can be enhanced by activating the parasympathetic nervous system through techniques like box breathing, which helps lower heart rate and accelerate recovery.
• 😀 Box breathing (e.g., inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds) can help cool down effectively and calm your body after a run.

Q & A

Why is breathing technique important for runners?

Breathing technique is crucial for runners because it helps optimize oxygen intake, manage CO2 levels, and prevent early fatigue, making running easier and more efficient. Proper breathing ensures better control and reduces the feeling of being out of breath during intense efforts.

What are the two main states of the nervous system and how do they affect running?

The two main states of the nervous system are the parasympathetic system (rest and digest) and the sympathetic system (fight or flight). Before running, activating the sympathetic system is important to prepare the body for exertion, as it enhances performance and helps avoid sluggishness or early fatigue.

What is the Power Breaths exercise and how does it help runners?

Power Breaths is a breathing technique where you take a deep controlled breath through your nose and exhale forcefully, repeated for 5 to 10 cycles. This exercise activates the sympathetic nervous system, preparing your body for running by increasing lung capacity and improving oxygen delivery to muscles.

How does CO2 buildup affect breathing during running?

When CO2 builds up in the blood, the brain signals the body to increase the breathing rate to expel it. The feeling of being out of breath is more related to excess CO2 than a lack of oxygen. Managing CO2 levels through controlled breathing helps restore normal breathing patterns during exertion.

What is the importance of forceful exhales in controlling breath during running?

Forceful exhales help eliminate excess CO2 in the body, which is often the cause of feeling out of breath. By exhaling forcefully, you can regain control of your breath and avoid hyperventilation, allowing you to maintain a steady pace without feeling overwhelmed.

What is rhythmic breathing and how does it benefit runners?

Rhythmic breathing involves synchronizing your breath with your stride, creating a natural and consistent rhythm. This technique helps optimize oxygen intake, keeps you focused, and reduces the mental and physical strain of running. A common pattern is inhaling for three steps and exhaling for two.

How does diaphragmatic breathing differ from shallow chest breathing?

Diaphragmatic breathing involves using the diaphragm to fill the lungs completely, allowing for deeper and more efficient breaths. Shallow chest breathing, on the other hand, only fills the upper part of the lungs, which reduces oxygen intake and can leave you feeling fatigued. Diaphragmatic breathing promotes relaxation and better oxygenation.

What is the proper technique for practicing diaphragmatic breathing?

To practice diaphragmatic breathing, place one hand on your chest and one on your belly. Focus on expanding your belly as you inhale and contracting it as you exhale, without moving your chest. Advanced techniques involve filling your belly first, then your chest, and exhaling from the belly first for better lung capacity and control.

How can you apply diaphragmatic breathing while running?

Once you are comfortable with diaphragmatic breathing at rest or while walking, practice it while running. This ensures that you are using your full lung capacity, promoting better oxygen intake and making your run more relaxed and efficient.

What is box breathing, and how does it aid in recovery after running?

Box breathing is a technique where you inhale, hold, exhale, and hold again for equal intervals, typically 4 seconds each. This pattern activates the parasympathetic nervous system, reducing your heart rate and breathing rate, helping to calm the body and accelerate recovery after a run.